Hydration seems to be the new age mantra for most concerns, be it skincare or gut health or overall mental wellbeing. Water is that important. It makes up about 60% of our body weight. But wait, how much water is needed for an individual to fulfill all their needs on a daily basis? We all heard the ‘8 glasses a day’ adage. Does it still hold true? Read along as we bring to you all the information you ever wanted to know about hydration.
How Much Water Should a Person Drink Per Day?
- Recommended Daily Water Intake
While there is no one-size-fits-all solution for how much water a person should drink, the general rule of thumb for an adult is to drink 6-8 glasses of water or 1.9 litres. This includes water and water-based drinks and beverages like milk, juice. Coffee, and tea.
|
Group |
Recommended Water Intake |
|
Infants (0-6 months) |
No plain water recommended. Primary fluids should be breast milk or formula. |
|
Infants (6-12 months) |
Can consume water in a bottle on hot days but breast milk or formula should still be the main source of hydration. |
|
Children (12 months and older) |
Encourage water intake daily: after brushing teeth, before/during/after playtime, and during warm weather. Limit juice to one glass per day. Keep a water pitcher handy to promote water drinking. |
|
Adults (19–30 years) |
Men: 3.7 liters/day Women: 2.7 liters/day |
|
Pregnant Adults |
about 3.0 liters/day |
|
Breastfeeding Adults |
3.4–3.8 liters/day |
|
Older Adults |
Water intake needs vary depending on health conditions, medications, and other factors. Careful attention to hydration is important due to dehydration risks. |
- Factors That Influence Personal Water Intake Needs
While the above mentioned recommendations are a general guideline, the water intake requirements vary depending on factors like:
- Physical activity - The more you sweat the more water you need to replenish your body fluids, before, during and after you workout. Some reports suggest that dehydration during exercise can lead to a 2% reduction in body weight and disturbed electrolyte balance.
- Climate - Needless to say, the hotter and humid the climate, the more hydrated one needs to be. But an important thing to remember is that people tend to drink less than required in colder weather. So, hydration needs to be prioritized accordingly.
- Health conditions - Health issues like fever, or diarrhea,etc., require an increased intake of fluids, be it water or other forms of oral rehydration solutions. Further pregnant or breastfeeding mothers need more than normal intake of fluids.
Benefits of Drinking Water
By now the importance of hydration is universally known and accepted. Apart from maintaining one’s body electrolyte balance and maintaining overall health water also:
- Helps with normalizing blood pressure
- Aids digestions
- Carries oxygen and nutrients to cells
- Regulates body temperature
- Cushions joints
Is drinking water the only source of hydration?
While drinking water forms the major source of one’s water intake, there are other ways to meet your hydration needs. This includes what you eat and drink.
- Fruits like watermelon, cantaloupe, and strawberries, and vegetables like spinach, celery, and lettuce are 90-99% water by weight.
- Milk, juice, tea, and coffee are also mostly water and add to your water intake when consumed.
- Studies have shown that 20% of our water intake is fulfilled through food.
How do you know if you are drinking enough water?
Your body naturally sends signals to your brain to indicate when to drink water. This is through -
- a) Thirst : If you rarely feel thirsty, you probably are drinking adequate water and
- b) Urine : You are also drinking enough water if your urine is colorless or light yellow.
Can you drink too much water?
Yes, overdrinking happens but is rare for normal healthy individuals. This happens for instance with athletes who, to avoid dehydration during intense exercise, end up drinking too much water. When this happens, kidneys cannot immediately get rid of the excess water and the sodium content inside the blood gets diluted. This condition is called hyponatremia.
Frequently Asked Questions (FAQs)
-
What is the general recommendation for daily water intake?
For most adults, the general recommendation is:
- Men: 3.7 liters (130 fl oz) per day
-
Women: 2.7 liters (95 fl oz) per day
This includes water from all beverages and food.
-
Does the “8 glasses a day” rule still apply?
While the “8 glasses a day” rule is a popular guideline, individual water needs can vary based on factors such as age, weight, climate, activity level, and overall health. The 8-glass rule is a good baseline but may not be sufficient for everyone. -
What are the signs of dehydration?
Common signs of dehydration include:
- Dark yellow urine
- Dry mouth or skin
- Dizziness or light-headedness
- Fatigue or headaches
-
Infrequent urination
It's important to drink water regularly to avoid these symptoms.
-
Is it possible to drink too much water?
Yes, drinking too much water too quickly can lead to overhydration, also known as water intoxication, which can dilute sodium levels in your blood. This is rare but can be dangerous, so it’s important to balance your intake. -
Do I need to drink more water in hot weather?
Yes, when the temperature is high, your body loses more water through sweat. It’s crucial to drink more water in hot climates or during summer months to stay hydrated.
To wrap it up, water is the simplest and most essential way to keep your body running smoothly. While the exact amount you need may vary, the goal is simple: stay hydrated, stay healthy. Whether it’s the recommended intake or simply listening to your body’s cues, keeping your hydration in check is a small habit that brings big benefits. So, make water your daily companion and enjoy the lasting impact it has on your overall well-being!
