Quick Answer
There is no universal rule for how often you need to drink water. The appropriate amount and frequency of water intake depends on various factors like your age, gender, activity levels, health conditions, and climate. That said, drinking water every 2 hours is likely excessive for most people. The general recommendation is to drink around 6-8 glasses of water per day, plus more if you are physically active or it’s hot outside. Listening to your thirst cues and drinking when you feel thirsty is usually sufficient to stay hydrated. Drinking too much water can lead to overhydration and electrolyte imbalances.
How Much Water Should You Drink Per Day?
The National Academies of Sciences, Engineering, and Medicine recommend that adequate total water intake from all beverages and foods is:
– About 15.5 cups (3.7 liters) per day for men
– About 11.5 cups (2.7 liters) per day for women
This includes water from drinking water, other beverages like milk and juice, and food. About 20% of daily fluid intake usually comes from food.
So in terms of just drinking water, aim for around 12-13 cups (3 liters) per day for men and 9 cups (2.2 liters) for women. This is equal to 6-8 typical 8 ounce glasses.
However, your individual water needs can vary based on factors like:
– Age – Older adults may need to drink less due to decreased thirst sensation and slower kidney function.
– Body size – Larger individuals need more water than smaller ones.
– Climate and environment – Hot, humid weather or high altitudes increase water loss through sweat and breathing.
– Physical activity level – Vigorous exercise causes more sweating and requires additional water intake.
– Overall health – Certain medical conditions like diabetes or heart failure may affect hydration needs.
– Pregnancy or breastfeeding – Pregnant and breastfeeding women need additional fluids.
So pay attention to your own signs of thirst and aim to drink enough to produce pale yellow urine, which is a sign of adequate hydration. If you’re concerned, talk to your doctor about your specific fluid needs.
Is Drinking Water Every 2 Hours Too Much?
For most healthy people, drinking a full glass of water every 2 hours around the clock is likely excessive. This would add up to 12 glasses spread over a 24 hour period, which is at the very high end of daily recommended intake for men and exceeds recommendations for women.
Drinking this frequently could lead to:
– Overhydration or “water intoxication” – Drinking more water than your kidneys can excrete causes excess water to enter cells, diluting essential electrolytes like sodium. This can cause nausea, headaches, confusion, and other serious symptoms in severe cases.
– Constant need to urinate – Frequent urination can disrupt sleep and daily activities. It may also promote incontinence in some individuals.
– Reduced appetite – Drinking shortly before or during meals can reduce appetite and lead to inadequate calorie and nutrient intake.
– Dental erosion – Frequent exposure to water can erode tooth enamel over time.
– Low sodium levels – Excessive water intake can lower sodium levels, causing fatigue, muscle cramps, dizziness, and even seizures.
– Stress on kidneys – Healthy kidneys can excrete 20-28 liters of water per day, but consistently taking in more than you need creates added stress.
Tips for Staying Hydrated
– Drink when thirsty – Thirst is your body’s way of signaling it’s time to drink. Pay attention to these cues.
– Drink during and after exercise – Increase water intake before, during, and after physical activity to replace lost fluids.
– Drink with meals – Having water with meals helps digestion and absorption of nutrients.
– Choose water most often – Water should make up the majority of fluid intake. Limit sugary or caffeinated beverages which can be dehydrating.
– Eat water-rich fruits and vegetables – Things like oranges, watermelon, cucumbers, lettuce, and tomatoes help contribute to water intake.
– Monitor urine color – Pale yellow urine means you are well hydrated. Dark yellow suggests you need more fluids.
– Carry a refillable water bottle – Having water handy makes it easy to drink regularly.
– Set hourly reminders – If needed, set reminders on your phone or watch to drink water hourly.
– Drink less before bedtime – Limit fluid intake 1-2 hours before bed to avoid disrupted sleep from nighttime urination.
Who May Need to Drink Water More Frequently?
While most people will be fine drinking when thirsty, some conditions where more frequent water intake may be recommended include:
– Endurance athletes – Long distance runners and other endurance athletes need to replace high volumes of sweat loss. Drinking every 20-30 minutes during prolonged intense exercise is often recommended.
– Workers in hot environments – Those working outdoors in heat need to drink frequently to replenish fluids and prevent heat exhaustion.
– Elderly – Aging adults have a reduced sense of thirst so may need reminders to drink regularly throughout the day.
– Pregnant women – Pregnant women need extra fluids to support increased blood volume. Aim for 10-13 cups per day.
– Breastfeeding mothers – Breastfeeding moms should drink whenever thirsty plus an extra 8 ounces per nursing session.
– Those with high fevers – Fever causes heavy sweating and increases fluid requirements.
– People with diabetes – Some diabetes medications can cause fluid loss through increased urination and thirst.
– Patients with vomiting or diarrhea – Fluids are lost rapidly from vomiting and diarrhea, so sipping water after these episodes is vital.
– Following blood donation – Plasma volume is reduced after blood donation so increased fluids are needed to recover.
So while drinking on a fixed schedule is not necessary for most healthy adults, some conditions make it more important to pay close attention to hydration status and drink water more consistently throughout the day.
The Bottom Line
Drinking water every 2 hours around the clock is excessive for most people. Sticking to the general guidelines of 6-8 glasses of total water per day from beverages plus food is sufficient for good hydration in average healthy adults. Drink more if losing fluids from heavy sweating, vomiting, diarrhea, or blood donation. Let thirst guide your water intake, and also drink water with meals. Pay attention to urine color as an indicator of hydration status. Unless a medical condition necessitates drinking on a fixed schedule, drink water as desired rather than forcing yourself to drink consistently every 2 hours.
Conclusion
In summary, drinking water every 2 hours is not necessary or recommended for the average healthy person. Most people can meet their hydration needs by drinking when thirsty, with about 6-8 glasses of total water daily from beverages and foods. Specific medical conditions or situations like endurance exercise, outdoor heat exposure, pregnancy, and breastfeeding may warrant more frequent water intake. But fixating on a rigid schedule can lead to overhydration and other issues if you end up drinking more than your body can handle just because the clock says it’s time. Let your own thirst be the guide, and also pay attention to urine color. Pale yellow is the goal. Unless a doctor advises otherwise, you can maintain good hydration simply by drinking water with meals, refilling when your water bottle runs low, and listening to your body’s natural thirst mechanism without worrying about the clock.
| Age Group | Total Water Intake Recommendation (from food and beverages) |
|---|---|
| Infants 0-6 months | 0.7 liters/day |
| Infants 7-12 months | 0.8 liters/day |
| Children 1-3 years | 1.3 liters/day |
| Children 4-8 years | 1.7 liters/day |
| Girls 9-13 years | 2.1 liters/day |
| Boys 9-13 years | 2.4 liters/day |
| Girls 14-18 years | 2.3 liters/day |
| Boys 14-18 years | 3.3 liters/day |
| Women 19+ years | 2.7 liters/day |
| Men 19+ years | 3.7 liters/day |
