Quick Answer
The recommended daily water intake varies between individuals based on factors like age, gender, activity level, and climate. Most health organizations recommend around 2 liters (68 oz) of total water per day for women and 2.5 liters (85 oz) for men. 750 ml equals about 25 ounces, so this amount alone is likely not enough for most people. However, the total daily fluid intake typically includes water from all beverages and foods, not just plain water alone. As long as you consume adequate fluids from a variety of sources, 750 ml of plain water may be sufficient.
How much water does the average person need per day?
The United States National Academies of Sciences, Engineering, and Medicine recommend the following daily total water intakes:
– Men: 3.7 liters (125 oz)
– Women: 2.7 liters (91 oz)
This includes water from all foods and beverages, not just plain drinking water. Around 80% of total water intake typically comes from drinks and the remaining 20% from food moisture.
The European Food Safety Authority (EFSA) recommends slightly lower intakes:
– Men: 2.5 liters (85 oz)
– Women: 2 liters (68 oz)
Other health and nutrition organizations suggest similar guidelines in the range of 2-3 liters per day for most adults. The specific recommended amount can vary based on factors like age, gender, pregnancy/lactation status, body size, and activity level.
So in general, most healthy adults should aim for around 2-3 liters, or 68-100 ounces, of total water from all sources each day. This equals roughly 8-12 glasses of 8 oz each. 750 ml equals 25 oz, so on its own is a bit low for most people’s needs.
Factors that influence water needs
Several key factors play a role in determining an individual’s daily water needs:
– **Age:** Infants and children have lower needs relative to body weight compared to adults. Older adults also tend to have lower intakes due to decreased thirst sensitivity.
– **Gender:** Men generally need more than women due to larger body sizes and muscle mass.
– **Pregnancy and breastfeeding:** Women who are pregnant or breastfeeding require additional fluids to stay hydrated.
– **Environment:** Hot and humid climates or high altitudes lead to more fluid loss through sweating and breathing.
– **Physical activity:** Vigorous exercise causes fluid losses through sweat. Athletes and highly active individuals need to replace these losses.
– **Health conditions:** Certain diseases like diabetes or kidney dysfunction can affect hydration needs and regulation. Some medications also influence water balance.
– **Diet:** Foods high in sodium, caffeine, or alcohol have mild diuretic effects and may increase fluid requirements. High water content foods like fruits and vegetables can provide hydration.
So while common intake recommendations serve as a general guideline, water needs can vary significantly based on an individual’s unique circumstances. Monitoring thirst, urine color, and other signs of hydration is important.
Benefits of adequate water intake
Consuming sufficient water each day provides a number of important health benefits:
– Maintains blood volume and circulation
– Transports nutrients and removes waste
– Lubricates joints and tissues
– Regulates body temperature
– Aids digestion and elimination
– Keeps skin healthy
Even mild dehydration of 1-2% loss of body weight begins to negatively impact mood, cognition, and physical performance. Severe dehydration can be life-threatening.
Adequate hydration has been linked to reduced risk of chronic diseases like kidney stones, constipation, heart disease, and certain cancers. Proper fluid intake may also help control appetite and body weight.
Signs and symptoms of inadequate water intake
Some signs that may indicate you need to drink more water include:
– Thirst
– Dry mouth
– Fatigue or lethargy
– Headaches
– Dizziness or lightheadedness
– Dark yellow or strong-smelling urine
– Infrequent urination
– Constipation
– Dry skin or lips
– Muscle cramps
If you are experiencing any of these symptoms, it is a good idea to increase your fluid intake from water and other beverages. If they persist, check with your doctor as they could signal a more serious issue.
Tips for staying hydrated
Here are some tips for making sure you consume enough fluids each day:
– Carry a water bottle with you and sip steadily throughout the day. Finish bottles to track intake.
– Choose water or unsweetened beverages instead of sugary drinks. Herbal tea, milk, and 100% fruit juice can provide variety.
– Eat your water – focus on fruits and vegetables with high water content like oranges, cucumbers, lettuce, tomatoes, and melons.
– Check your urine color – it should be pale yellow. Darker shades mean you need more fluids.
– Don’t wait until you feel thirsty – by then you are likely already dehydrated. Drink water regularly throughout the day.
– Set reminders to drink water at certain intervals or after certain activities.
– Infuse your water with fruit or herbs to boost flavor.
– Replace fluids lost from exercise and heat by drinking before, during, and after. Weigh yourself before/after exercise to check losses.
– Be aware of higher needs during pregnancy, breastfeeding, or in certain climates and altitudes.
– Check with your doctor if you have recurrent dehydration issues or risk factors that affect fluid needs.
Can 750 ml be enough?
For most healthy adults living in temperate climates and getting moderate physical activity, 750 ml of water would generally not be enough on its own to meet hydration needs. This equals around 25 ounces, while daily recommendations suggest 68-100 oz per day for women and men respectively.
However, the daily fluid intake recommendations refer to total water from all sources – plain water, other beverages, and food. So if you also consume other hydrating fluids and foods throughout the day, 750 ml of plain water may potentially be adequate, though it is still likely on the lower end of recommendations for most people.
Some individuals who may be able to sufficiently meet hydration needs with 750 ml of water alone include:
– Women over 50 years old with lower requirements
– People living in cooler climates with less sweat loss
– Sedentary individuals with minimal activity and heat exposure
– Those consuming very hydrating foods like fruits and vegetables
However, most experts would recommend erring on the side of more fluids rather than less for optimal hydration. Increase intake further during exercise, high heat, or illness when needs are higher. 750 ml of water per day may be enough temporarily but not ideal as a daily routine for most adults.
Increasing daily water intake from 750 ml
If you typically consume only 750 ml of plain water per day, here are some tips to increase your daily fluid intake:
– Gradually add 1-2 more 250 ml glasses of water at different times throughout your routine.
– Have a glass of water with each meal and snack.
– Drink water before, during and after physical activity.
– Set a goal for total water intake (2 liters for women, 2.5 liters for men) and track your progress.
– Try different unsweetened beverages like herbal tea, seltzer/sparkling water, or diluted juice for variety.
– Include water-rich foods at meals like lettuce salads, watermelon, grapes, oranges.
– Use a motivational water bottle that tracks ounces consumed or gives reminders to drink.
– Drink a glass of water each time you urinate to replace fluids lost.
– Have a glass of water before bed and when you wake up in the morning.
– Add lemon, lime, cucumber or mint to flavor your water.
– Set phone alerts/timers to remind yourself to drink water at intervals (e.g. every 1-2 hours).
– Replace sugary drinks like soda, juice, sports drinks with water for day to day hydration needs.
Making small attainable increases is the best way to work your way up to meeting daily fluid recommendations. Staying adequately hydrated will help you look and feel your best.
Limitations of relying only on thirst to gauge hydration
Thirst is one way your body signals dehydration – but it has some limitations:
– **Delayed response** – By the time you feel thirsty, you are likely already dehydrated. Thirst doesn’t perfectly match ongoing fluid losses.
– **May underestimate needs** – Thirst mechanism doesn’t always drive intake high enough to optimally replace losses from sweat, respiration, digestion, etc.
– **Less sensitive in some people** – Older adults, overweight people, and those with certain conditions may have impaired thirst perception.
– **Affected by habits** – People used to under-drinking may not feel thirsty until more severely dehydrated. Those accustomed to overdrinking may feel thirsty even when euhydrated.
– **Influenced by external factors** – Thirst can be temporarily suppressed by things like air conditioning or distracted focus.
So while thirst is one useful cue, experts recommend also heeding recommended intake guidelines, monitoring urine color, tracking weight changes with activity, and watching for other signs of dehydration. Don’t rely on thirst alone to determine if your fluid intake is adequate. Proactively consuming sufficient water and hydrating foods/drinks throughout the day is ideal for staying optimally hydrated.
The bottom line
For most healthy adults, 750 ml (25 ounces) of water is likely not enough on its own to meet daily hydration needs. While recommendations vary based on individual factors, most experts suggest around 2 liters (68 oz) per day for women and 2.5 liters (85 oz) for men as a minimum.
However, the total recommended fluid intake refers to water from all beverages and foods – not just plain water alone. So 750 ml of water may be adequate if you also consume other hydrating fluids and foods. But for optimal hydration, aim for higher total water intake with plain water as a main component. Increase your intake further with strenuous activity, heat exposure, or health issues. Listen to your body and stay hydrated!
| Person | Recommended Minimum Water Intake Per Day |
|---|---|
| Average sedentary adult female | 2 liters (68 oz) |
| Average sedentary adult male | 2.5 liters (85 oz) |
| Endurance athlete female | 2.5-3 liters (85-100 oz) |
| Endurance athlete male | 3-4 liters (100-135 oz) |
| Pregnant female | +300 ml/day (10 oz) added to regular intake |
| Breastfeeding female | +700 ml/day (24 oz) added to regular intake |
| Child 4-8 years old | 1.7 liters (57 oz) |
| Adolescent male | 3.3 liters (111 oz) |
| Adolescent female | 2.3 liters (77 oz) |