Quick Answer
64 ml of water per day is generally not enough for most people. The recommended daily intake of water is around 2 liters, or 2000 ml, for women and 2.5 liters, or 2500 ml, for men. Only getting 64 ml of water per day would likely lead to severe dehydration and health problems over time.
How Much Water Does The Average Person Need?
The amount of water a person needs per day can vary based on factors like age, gender, activity level, and overall health. Here are some general daily water intake recommendations:
| Group | Total Water Intake (liters per day) |
|---|---|
| Infants (0-6 months) | 0.7-1.0 |
| Infants (7-12 months) | 0.8-1.0 |
| Children (1-3 years) | 1.3 |
| Children (4-8 years) | 1.7 |
| Girls (9-13 years) | 2.1 |
| Boys (9-13 years) | 2.4 |
| Girls (14-18 years) | 2.3 |
| Boys (14-18 years) | 3.3 |
| Women | 2.7 |
| Men | 3.7 |
| Pregnant women | 3.0 |
| Breastfeeding women | 3.8 |
As you can see, the recommended daily water intake for adult men and women is around 2-3 liters per day. Only getting 64 ml would be far below the normal range.
Health Effects of Drinking Too Little Water
Consuming inadequate water on a regular basis can lead to dehydration, which causes both short-term and long-term health effects:
Short-term effects of dehydration:
– Thirst
– Dry mouth
– Fatigue
– Lightheadedness
– Headache
– Constipation
– Dizziness
Long-term effects of chronic dehydration:
– Increased risk of kidney stones
– Increased risk of urinary tract infections
– High blood pressure
– Constipation
– Cognitive impairment
– Poor concentration/focus
– Increased risk of heart disease
– Increased risk of stroke
– Poor physical performance
Severe dehydration, which can happen if only 64 ml of water is consumed for multiple days, can potentially lead to:
– Extreme thirst
– Irritability and confusion
– Very dry mouth, skin and mucous membranes
– Little or no urination
– Sunken eyes
– Shriveled and dry skin that lacks elasticity
– Low blood pressure
– Rapid heartbeat
– Fever
– Delirium
– Unconsciousness
As you can see, not drinking enough water can have serious consequences for both short-term health and long-term wellbeing. Only getting 64 ml per day would likely result in moderate to severe dehydration.
Benefits of Drinking Enough Water
Getting adequate water every day provides many benefits:
– Maintains fluid balance in the body
– Moisturizes mucous membranes
– Aids in digestion and absorption of food
– Transports nutrients and oxygen to cells
– Removes waste and toxins from the body
– Cushions joints and protects tissues and organs
– Regulates body temperature
– Keeps skin hydrated and supple
– Boosts physical and mental energy
– Enhances exercise performance
– Reduces fatigue
– Improves concentration
– Helps maintain a healthy body weight
For most people, sticking to the recommended daily intake of around 2-3 liters of water ensures hydration and provides the array of health benefits listed above. Getting only 64 ml per day prevents these benefits.
Tips for Getting Enough Water
Here are some tips for getting your recommended daily amount of water:
– Carry a reusable water bottle with you throughout the day and refill it frequently
– Set a daily goal for water intake and track it in a fitness app or journal
– Drink a full glass of water first thing in the morning and with every meal
– Choose water over sugary drinks like soda, juice, and sports drinks
– Eat fruits and vegetables with high water content like cucumbers, watermelon, strawberries, grapefruit, and tomatoes
– Add slices of lemon, lime, or citrus fruits to water for flavor
– Drink unsweetened tea, herbal tea, and coffee in moderation
– Set reminders on your phone or smartwatch to drink water throughout the day
– Drink water before, during and after exercise
– Consume soups and foods with high liquid content
– Keep a pitcher of water infused with fruits and herbs in your refrigerator
Making a conscious effort to consume more water and staying adequately hydrated isn’t difficult with some planning and habits like the ones above. Getting only 64 ml of water per day takes effort and is in no way healthy.
How Much Water Do You Actually Need?
While recommendations are around 2-3 liters per day for most adults, your personal daily water needs depend on factors like:
– Age
– Gender
– Activity level
– Climate and environment
– Overall health status
– If you are pregnant or breastfeeding
– Any medical conditions that may require increased fluid intake
You may need more water if you:
– Exercise intensely or for long periods
– Spend time in hot/humid environments
– Are pregnant or breastfeeding
– Have a fever, vomiting, diarrhea or are ill
– Consume a lot of sodium in your diet
– Drink caffeine and alcohol which have a diuretic effect
And some conditions require additional fluids like:
– Kidney stones – 3.4 liters for men, 2.8 liters for women
– Urinary tract infections – around 3 liters
– Heart failure – 2.2 to 3.1 liters depending on severity
The easiest way to tell if you are drinking enough water is to pay attention to the color and volume of your urine:
– Pale yellow – you are hydrated
– Dark yellow or amber – you need more fluids
– Small volume and infrequent urination – you need more fluids
Thirst is also a good indicator that you need to drink more water. Fatigue, headaches, dizziness and muscle cramps can also signify dehydration.
Should You Drink More Than The Recommended Amount?
Drinking water is essential, but consuming too much can disrupt the balance of sodium in your blood. Generally, drinking more than the recommended daily amount of 2-3 liters isn’t necessary or helpful. Exceptions are elite athletes, people who work intensely in hot environments, and some medical conditions.
Possible risks of overhydration or excessive water intake include:
– Hyponatremia – low blood sodium level
– Water intoxication – excess water dilutes sodium
– Swelling in hands, feet, ankles due to fluid retention
– Diluted electrolytes can lead to muscle weakness and cramps
– Headaches and confusion
– Fatigue
– Nausea and vomiting
People most at risk of overhydration include:
– Endurance athletes who drink large amounts while training intensely
– Those taking medications like diuretics or MDMA which interfere with fluid regulation
– People with heart failure, kidney problems, adrenal gland disorders, low sodium levels
If you have any of these risks, speak to your doctor about safe fluid intake. For most healthy people sticking to the standard recommendations is best to get enough water, prevent dehydration, and avoid overhydration.
Does Everyone Need the Same Amount of Water?
While normal daily fluid intake is around 2-3 liters, water needs can vary based on factors like:
– Age – infants and older adults need less than adolescents, adults, and pregnant or nursing mothers
– Gender – men generally need more than women due to muscle mass and metabolism
– Activity Level – active individuals need more to replace fluids lost through sweat
– Climate – people in hotter climates need more than those in cool environments
– Overall Health – those who are ill, have a fever, vomiting, diarrhea need extra fluids
– Body Size – larger bodies require more water than smaller bodies
– Diet – high sodium, caffeine, alcohol intake causes more fluid loss
So while recommended daily water intake averages 2-3 liters, individual needs range from about 1 liter for infants to 4 liters for highly active individuals or those in hot climates. Ideal fluid intake also comes from food and other beverages like juice, milk, tea, coffee, and soup. The key is listening to your body – thirst, dark urine, fatigue are signs you need more fluids.
What Are Signs Of Not Drinking Enough Water?
Your body gives signals when you are dehydrated and need more fluid intake. Signs of inadequate water consumption include:
– Thirst – dry mouth and desire to drink are one of the first indicators of dehydration
– Changes in urine – dark yellow, amber, or orange urine shows a need for more water. Infrequent urination also points to low fluid levels.
– Fatigue and lethargy – dehydration reduces blood volume which makes the heart work harder and reduces oxygen to muscles. This causes tiredness and low energy.
– Headaches and dizziness – fluid loss causes blood volume to drop which reduces blood flow to the brain leading to headaches.
– Muscle weakness and cramps – water is needed to help muscles contract, so dehydration causes them to cramp and feel weak.
– Lightheadedness – blood pressure can drop with dehydration, triggering an unpleasant sensation of lightheadedness.
– Poor concentration – even mild dehydration hurts focus, alertness and cognitive function.
– Digestive issues – water is essential for digestion, so dehydration causes constipation and other issues.
– Reduced physical performance – decreased power and endurance for both athletes and regular people signals a need for more fluid.
– Dry skin and lips – water gives skin a plump, supple appearance, so dry skin shows lack of hydration.
Pay attention to these signals from your body and be sure to increase water intake if experiencing any persistent signs of dehydration. Aim for the recommended daily fluid intake.
What Happens If You Don’t Drink Enough Water?
Failing to drink adequate water over time, known as chronic dehydration, negatively impacts both physical and mental health in many ways:
Physical effects:
– Constipation – dehydration causes hard, dry stools and infrequent bowel movements. Chronic constipation is linked with colon cancer risk.
– Kidney stones – low fluid intake increases concentration of minerals in urine allowing painful stones to form in the kidneys.
– Urinary tract infections (UTIs) – lack of water allows bacteria to proliferate and infect the urinary tract and bladder. UTIs are especially common in women.
– Elevated blood pressure – dehydration makes the blood thicker and heart work harder, increasing pressure in blood vessels.
– Joint pain – water hydrates and cushions joints, so dehydration causes painful joints. This increases arthritis risk.
Mental effects:
– Fatigue – reduced fluid volume means the heart must work harder to pump blood creating tiredness.
– Headaches – dehydration shrinks brain volume and affects fluid balance in the brain causing headaches.
– Poor concentration – mental focus and alertness decline with as little as 1% dehydration.
– Mood issues – studies link dehydration with anxiety, tension, confusion, and other mood symptoms.
Overall, chronic dehydration stresses all organs and systems in the body. It ages cells faster, damages DNA, and is linked with numerous diseases. Getting adequate water and fluids daily is one of the healthiest lifelong habits you can have.
What Can Happen If You Drink Too Much Water?
Drinking excessive amounts of water is rare in healthy people with access to food. But in certain situations overhydration can occur, leading to:
– Water intoxication – excessive water dilutes sodium in blood causing nausea, headaches, confusion, seizures, and coma in extreme cases. Endurance athletes are at most risk.
– Hyponatremia – sodium and electrolyte imbalance from high water intake that causes muscle cramps, nausea, fatigue and dizziness.
– Swelling in hands and feet – fluid retention from overhydration can cause uncomfortable swelling in the extremities.
– Dilution of stomach acid – decreased stomach acid impairs digestion and absorption of some vitamins and minerals.
– Decreased blood sodium – diluted sodium reduces blood osmolality which causes fluid shift from blood vessels into body tissues. This strains the cardiovascular system.
– Cellular disruption – overly diluted blood and bodily fluids causes cells to swell and potentially burst.
– Death in rare cases – estimated 15 runners have died from excessive hydration since 1993, but very few deaths overall.
Healthy people with normal fluid regulatory systems are unlikely to overdrink severely, but endurance athletes, some medications, and health conditions like heart failure increase risks. Moderation is key – sufficient daily water for hydration without large excess is optimal.
How Can You Tell If You’re Drinking Enough Water?
Indicators that you are well-hydrated include:
– Urine volume and color – Pale yellow to clear urine produced every 2 to 4 hours shows good hydration. Dark yellow, amber, or orange urine means you need more fluids.
– Thirst – When hydrated properly, you will feel thirsty only during exercise or in high heat environments. Chronic thirst at rest signals underhydration.
– Skin and mucous membranes – With adequate water intake, these tissues appear supple, moist and unwrinkled. Dry flaky skin and dry mouth indicate a need for more fluids.
– Energy levels – Hydration fuels cellular processes that give you steady energy throughout the day. Fatigue, lethargy and headaches are signs of low fluid levels.
– Digestion – Water supports regular, healthy bowel movements. Constipation and bloating can occur with even mild dehydration.
– Exercise recovery – Rehydrating fully after exercise means you’ll recover faster and perform better in the next bout. Delayed recovery shows inadequate hydration.
– Concentration – Focus and cognition are impaired when dehydrated. Consistent sharp thinking and concentration indicate you are well hydrated.
– Body weight – While weight loss from fluids is temporary, unexpected spikes may mean you need more water. Stable weight suggests hydration status is balanced.
Tuning into your body’s hydration signals and aiming for the recommended daily water intake is the best way to optimize fluid balance and enjoy the many health benefits.
Conclusion
In summary, the recommended daily water intake for most adults is around 2 to 3 liters per day from fluids and food. Consuming just 64 ml of water per day is extremely inadequate and can lead to moderate to severe dehydration over time. Signs of dehydration include thirst, fatigue, headaches, constipation, dark urine, and dizziness.
Failing to drink enough water negatively affects physical and cognitive health in many ways. However, drinking excessive amounts above 3 to 4 liters daily can also cause health issues in rare cases.
Aiming for the recommended amount based on your age, gender, activity level, and climate is ideal. Increase water intake if you are ill, pregnant, or breastfeeding. Tune into your body’s signals for thirst, urine volume, energy levels, skin moisture and digestion to monitor hydration status. Getting enough fluids every day provides huge benefits, while chronic dehydration stresses all systems and accelerates aging.