Water Intake
Water intake is an important daily routine we all must do for the health of our bodies. In fact, water makes up 50% to 70% of our body weight. Our bodies depend on water to survive and to feel well! Without proper hydration, our body is not able to properly remove waste and toxins through urination, perspiration, and bowel movements. Water also helps our bodies keep a proper temperature, lubricate and cushion joints, and protect the spinal cord and other sensitive tissues.
So how much water does the average, healthy adult living in a temperate climate need? Well, this can vary from person to person depending on your health, how active you are, and where you live. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages, and food. About 20% of daily fluid intake usually comes from food and the rest from drinks. However, this 20% of water intake from food mostly occurs when eating foods high in water content such as fruits and vegetables. You might need to modify your total fluid intake if you exercise and sweat a lot, live in a hot or humid environment, have a fever or vomiting or diarrhea, or if you are pregnant or breast-feeding. These situations require an increase in water intake.
Of note, as pointed out by Harvard Health, “As there's no one-size-fits-all answer and water intake is individualized, you should check with your doctor about the right amount for you.”
Your fluid intake is probably adequate if you rarely feel thirsty and your urine is colorless or light yellow. To prevent dehydration and make sure your body has the water it needs, make water your beverage of choice. This will not only help ensure adequate water intake but also help prevent the intake of empty calories and sugars from other types of beverages.
It is possible to drink too much water, but this situation rarely occurs. It is more common that people are not drinking enough water.
If you have trouble keeping track of your daily water intake, try drinking from a water bottle that shows how many ounces it holds and keep track of how many times throughout the day you have needed to fill it up. It also helps to increase your water intake by choosing to drink water at meals. This will save both money and calories. If you aren’t a water lover, try adding a wedge of lime or lemon for flavor.
Resources:
- Water and Healthier Drinks | Healthy Weight, Nutrition, and Physical Activity | CDC
- Water: How much should you drink every day? - Mayo Clinic
- https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink