Don’t Hesitate, Hydrate Water is crucial to your physical and mental wellbeing. But how do you know if you’re drinking enough? Use the information below to help you understand your water needs and learn more about why water is important for health. How Much Water Do I Need? Just about everyone knows that water is important, but determining how much you need can be challenging. The general recommendation for healthy people is 8-11 cups (or 64-88 ounces) for women and 10-15 cups (or 80-120 ounces) for men each day. However, there are several other factors that influence how much water you need, including: If you are participating in physical activity that causes you to sweat, you should drink more water to replace those fluid When it is warm outside, you may need to increase your water intake. If you are vomiting, having diarrhea or running a fever, your body may need extra water. If you have thyroid disease, are diagnosed with health conditions that affect your heart, liver or kidneys, or are taking medications that cause you to retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), you may need to decrease your water intake. Follow recommendations from your health care provider. A simple tip to calculate how many ounces of water you may need each day is to multiply your body weight in pounds by 0.5 OR divide it by 2. For example, a person who weighs 180 pounds would need 90 ounces of water each day (180/2 = 90). Daily water intake recommendations may vary slightly by age, sex, health conditions and pregnancy status. Check with your healthcare provider if you are unsure how much water you should be drinking. How Water Benefits You Water affects how your body functions and promotes mental clarity. Here are some ways that drinking water benefits your health: < Prev Next > Regulates body temperature Carries nutrients and oxygen to cells Protects your spinal cord, organs and tissues Improves mood and brain function Helps get rid of wastes and toxins Normalizes blood pressure Maintains electrolyte balance Cushions and lubricates joints Aids in digestion Sources of Water Water consumed from foods, as well as drinking plain water and other beverages, all count towards your daily fluid intake. Some healthy options for fluid consumption include: CSS Tabs Filtering Beverages Foods All Fruitsexcept for dried fruits Food Vegatables Food Soups Food SaladsFood Plain YogurtFood Apple SauceFood WaterPlainBeverage Sparkling or flavored waterBeverage CoffeeBeverage TeaBeverage Low-fat or fat-free milkBeverage 100% fruit or vegetable juiceBeverage Dehydration Dehydration happens when you are not drinking enough water or are losing water too quickly. This can cause headaches, fatigue, dizziness, confusion, mood changes, low blood pressure, muscle cramps and constipation. The best way to prevent dehydration is to regularly sip fluids throughout the day. You can determine if you are drinking enough water based on thirst. If you feel thirsty, that is your body telling you that it needs more water, and you should try to drink more fluids as soon as you can. Another great indicator is urine color. Urine that is dark yellow in color is a sign that you need to drink more water. Use the image for reference: Tips to Drink More Water It can be a challenge to drink the recommended amount of water every day. Try these tips to increase your fluid intake: Drink water with every meal Drink water with every meal 1 Aim to drink 1-2 cups of water before each meal Aim to drink 1-2 cups of water before each meal 2 Bring a reusable water bottle with you and refill when needed Bring a reusable water bottle with you and refill when needed 3 Choose plain water over sugary drinks, as often as possible Choose plain water over sugary drinks, as often as possible 4 Consider adding fruit to your water to improve the taste Consider adding fruit to your water to improve the taste 5 Add it to a routine. Drink a glass of water every time you use the restroom Add it to a routine. Drink a glass of water every time you use the restroom 6 Eat fresh fruits and vegetables – most of these have a high water content Eat fresh fruits and vegetables – most of these have a high water content 7 Additional Resources Centers for Disease Control and Prevention – Water and Healthier Drinks. Harvard T.H. Chan School of Public Health – How much water should you drink? Cleveland Clinic – Dehydration. Mayo Clinic Health System – Tips for drinking more water.
