Water: How much should you drink every day? Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

  • How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
  • Although no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day.


Functions of water in the body

Nearly all of the major systems in your body depend on water.

Health benefits of water

Water is your body’s principal chemical component and makes up about 60-70 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues to name a few.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can cause many chronic disease as well as drain your vital energy and make you tired, lethargic and alter your moods.

How much water do you need?

Every day you lose water through your breath (2 liters), perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming pure, clean water. Beverages and foods that contain water are broken down by your body to simple H2O so that it can be used for almost every bodily function. Your body pays a price to break down other beverages and foods to access the water in it. So, it’s best to hydrate by providing your body with the end chain product; pure, simple, clean water.

So how much water does the average, healthy adult living in a temperate climate need? We recommend 3-4 liters. Here are the most common ways of calculating that amount:

  • Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter or two (about 8 cups) of water a day through breathing, sweating and bowel movements depending on your size. Food usually accounts for 20 percent of your total fluid intake, so if you consume 3-4 liters of water a day along with your normal diet, you will typically replace your lost fluids.
  • If you drink enough fluid so that you produce approx. 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

  • Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1.5 to 2.5 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it’s best to use a mineral supplement such as Pink Salt that contains sodium as well as other necessary electrolytes, as this will help to replace the essential minerals lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising. For quicker recovery and injury prevention, consume adequate amounts of protein and other nutrients within 30-60 minutes after exercise. We recommend our our post-exercise recovery drink only available at Fitness Arts. To find our more information on this topic, log on to our website at www.fitnessarts.org or email us at info@fitnessarts.org
  • Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
  • Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. We recommend Pink Salt oral rehydration solution which contain electrolytes. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones.
  • Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. Additional fluid intake is necessary to stay healthy during this time.
  • Beyond the tap: Other sources of water

It’s a great idea to keep water within reach at all times.  What you eat also provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight. In addition, beverages such as juice are composed mostly of water. Remember however, that your body must breakdown other foods and beverages in order to supply hydration necessary for proper bodily function. Pure, simple. clean water is your best bet because it’s calorie-free, inexpensive and readily available.

Staying safely hydrated

It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, you may already be dehydrated. Further, as you get older your body is less able to sense dehydration and send your brain signals of thirst. On the other hand, excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Most healthy adults can follow these tips:

  • Drink a glass of water with each meal and between each meal.
  • Hydrate before, during and after exercise.
  • Substitute sparkling water for alcoholic drinks at social gatherings.

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults.