Water is essential for life. Every cell, tissue and organ in our body needs water to work properly. That’s why it’s important to stay hydrated by drinking enough fluids each day. So how much water should you drink daily? Here’s a closer look at the recommendations for daily water intake.
Quick Answer
The general recommendation is to drink 6-8 glasses of water per day. This equals around 1.5-2 liters or 48-64 ounces. However, water needs can vary based on factors like age, gender, activity levels and health conditions. Talk to your doctor if you have concerns about your fluid intake.
Why Is Water Important?
Here are some of the key reasons we need to stay hydrated:
- Transports nutrients and oxygen to cells
- Moisturizes tissues in the eyes, nose and mouth
- Cushions joints and protects organs and tissues
- Regulates body temperature
- Flushes waste from the body
- Aids digestion
- Prevents constipation
- Maintains blood pressure
Dehydration can occur when water intake doesn’t match water loss. Even mild dehydration of 1-2% loss of body weight can cause fatigue, headache, dry mouth and decreased performance. Severe dehydration can be a medical emergency.
Daily Water Intake Recommendations
Water needs vary based on factors like age, gender, activity level and overall health. General recommendations for daily total water intake are:
Age
| Infants (0-6 months) | 600-900 ml per day |
| Infants (7-12 months) | 800-1200 ml per day |
| Children (1-3 years) | 1300 ml per day |
| Children (4-8 years) | 1600 ml per day |
| Boys (9-13 years) | 2100 ml per day |
| Girls (9-13 years) | 2100 ml per day |
| Boys (14-18 years) | 3100 ml per day |
| Girls (14-18 years) | 2.3 L per day |
| Adult males | 3.7 L per day |
| Adult females | 2.7 L per day |
Pregnancy or Breastfeeding
Pregnant or breastfeeding women need additional fluids:
– Pregnant: +300 ml/day in 2nd and 3rd trimesters
– Breastfeeding: +700-1200 ml/day
Athletes or Very Active People
Athletes and highly active people need more fluid intake, especially to replace sweat losses:
– Endurance athletes: up to 6-8 L/day
– Team sports athletes: 3-4 L/day
– Very active people: +400-600 ml/day
Factors That Affect Water Needs
Water needs can vary significantly based on factors like:
Climate and Environment
Hot and humid environments or high altitudes increase water losses through sweat and breathing. This creates a need for higher fluid intake. Cold, dry climates have lower water needs.
Clothing
Heavy clothing or protective gear can cause increased sweating and raise fluid requirements.
Exercise and Physical Activity Level
The more you sweat during exercise and physical labor, the more fluids you need to replace losses. Endurance sports like marathon running have particularly high water demands.
Health Conditions
Some diseases like diabetes insipidus increase urination losses and raise fluid needs. Heart or kidney disease and infections can also impact hydration needs.
Pregnancy and Breastfeeding
Pregnant women need extra fluids to support increased blood volume. Breastfeeding moms require additional fluids to produce milk.
Age
Infants and young children are at greater risk of dehydration. Older adults may lose their sense of thirst and have difficulty adjusting to temperature changes.
Digestive Issues
Diarrhea, vomiting and fever all increase fluid losses and dehydration risk. Certain medications like diuretics also raise daily water needs.
Diet
Eating more fruits and vegetables with high water content can contribute to fluid intake needs. A diet high in sodium may also increase thirst and water requirements.
Tips for Staying Hydrated
Here are some tips to help you meet your daily fluid intake needs:
– Carry a reusable water bottle and sip from it frequently.
– Choose water over sugary drinks like soda, juice or sports drinks.
– Eat fruits and vegetables with high water content like cucumbers, berries, lettuce, watermelon and citrus fruits. Their fluid counts towards your daily total.
– Limit alcohol and caffeine which have dehydrating effects.
– Drink a glass of water before meals and snacks to avoid overeating.
– Drink water before, during and after exercise to replace fluids lost through sweat.
– Make infused water by adding sliced fruit, vegetables or herbs to your water bottle.
– Set reminders to drink water at regular intervals throughout the day.
– Drink water before feeling thirsty as thirst indicates mild dehydration has already begun.
– Notice the color of your urine. Pale and clear means you’re well hydrated while dark yellow indicates a need to drink more.
– Monitor your weight before and after intense exercise. Drink 3 cups of fluid for every pound lost through sweat.
– Increase your water intake during hot weather, when ill or while traveling to prevent dehydration.
– Drink extra fluids if you take medications that make you urinate more like diuretics or laxatives.
Sources of Water Intake
All fluids and beverages with high water content contribute to your daily fluid needs. These include:
– Plain drinking water
– Sparkling/mineral water
– Herbal tea
– Decaffeinated tea
– Coffee
– Milk
– Unsweetened plant-based milks like soy, almond, oat or rice milk
– 100% fruit juice (in moderation due to sugar content)
– Smoothies
– Soup broths
– Fruits like melons, berries, citrus fruits, etc.
– Vegetables like lettuce, cucumbers, tomatoes, peppers, etc.
– Oatmeal or other cooked whole grains
Even mild dehydration over time can impact energy, mood, immunity and brain function. Make a point to consume fluids regularly throughout your day from a variety of beverage and food sources. Carry a refillable water bottle as a constant reminder to sip. But most importantly, listen to your body. Increased thirst is one of the first signs that you need more fluids.
Too Much Water?
Drinking excessive amounts of water is rarely a problem for healthy adults with normal kidney function. The kidneys are excellent at removing extra fluid through urine.
But in some cases overhydration can become dangerous. Athletes occasionally drink far beyond sweat losses, which can result in a potentially fatal condition called exercise-associated hyponatremia (EAH).
Endurance athletes susceptible to EAH need to moderate their fluid intake during activities according to thirst and avoid excessive water intake for several hours after finishing.
For people with certain conditions like kidney disease or the use of medications like MDMA, extra caution is needed to avoid overhydration. It’s best to consult a doctor about proper hydration if you have any underlying medical conditions.
Signs of Overhydration
Possible symptoms of mild to moderate overhydration include:
– Frequent urination
– Excessive thirst
– Headache
– Muscle cramps
– Dizziness
– Nausea
– Vomiting
– Bloating
– Confusion
Severe overhydration can result in dangerously low sodium levels in the blood known as hyponatremia. This is more common among endurance athletes who drink far beyond sweat losses.
Symptoms of severe hyponatremia include:
– Nausea and vomiting
– Headache
– Fatigue
– Restlessness and irritability
– Muscle weakness, spasms or cramps
– Seizures
– Unconsciousness
– Coma
Hyponatremia requires emergency medical treatment through IV fluids and medications. Prevent this serious condition by avoiding excessive fluid intake beyond your thirst.
The Bottom Line
Drink enough fluids each day to avoid dehydration and support good health. Listen to your body’s thirst signals and drink water and other hydrating beverages frequently throughout the day. Keep in mind that water needs vary based on your age, gender, activity levels, health conditions and climate.
Aim for around 6-8 glasses or 1.5-2 liters of total fluids per day as a general guideline. But don’t force yourself to drink more than your thirst dictates. Unless you have certain medical conditions or take medications that affect hydration, the risk from excessive water intake is low for most people.
Stay hydrated by sipping water routinely, eating fruits and vegetables high in fluids, and limiting beverages that dehydrate like alcohol and caffeinated drinks. Carry a water bottle as a handy visual reminder to drink. Keeping your body well hydrated provides huge benefits to your health, energy levels, skin, mood and mental performance.
