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:
![Activity level](https://warfighterwellness.org/wp-content/uploads/2024/03/activity-level_500x500.jpg)
![Temperature/Climate](https://warfighterwellness.org/wp-content/uploads/2024/03/temperature-climate_500x500.jpg)
![Illness](https://warfighterwellness.org/wp-content/uploads/2024/03/illness_500x500.jpg)
![Health and Medications](https://warfighterwellness.org/wp-content/uploads/2024/03/health-and-medications_500x500.jpg)
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:
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/body-temp_500x500.jpg)
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/blood-cells_500x500.jpg)
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/spine_organs_and_tissue_500x500.jpg)
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/mood_and_brain_functionality_500x500.jpg)
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/body_toxins_500x500.jpg)
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/normal_blood_pressure_500x500.jpg)
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/electrolytes_500x500.jpg)
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/joint_lubrication_500x500.jpg)
![Change alt text](https://warfighterwellness.org/wp-content/uploads/2024/03/digestion_500x500.jpg)
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:
- Beverages
- Foods
- All
![](https://warfighterwellness.org/wp-content/uploads/2024/04/bowl-of-fruit_70x90-1.png)
Fruits
except for dried fruits
![](https://warfighterwellness.org/wp-content/uploads/2024/03/bowl-of-vegetables_70x90.png)
Vegatables
![](https://warfighterwellness.org/wp-content/uploads/2024/03/bowl-of-soup_70x90.png)
Soups
![](https://warfighterwellness.org/wp-content/uploads/2024/03/bowl-of-salad_70x90.png)
Salads
![](https://warfighterwellness.org/wp-content/uploads/2024/03/bowl-of-yogurt_70x90.png)
Plain Yogurt
![](https://warfighterwellness.org/wp-content/uploads/2024/03/bowl-of-apple-sauce_70x90.png)
Apple Sauce
![](https://warfighterwellness.org/wp-content/uploads/2024/03/water-bottle_70x90.png)
Water
Plain
![](https://warfighterwellness.org/wp-content/uploads/2024/03/flavored-water_70x90.png)
Sparkling or flavored water
![](https://warfighterwellness.org/wp-content/uploads/2024/03/cup-of-coffee_70x90.png)
Coffee
![](https://warfighterwellness.org/wp-content/uploads/2024/03/glass-of-tea_70x90.png)
Tea
![](https://warfighterwellness.org/wp-content/uploads/2024/03/glassof-milk_70x90.png)
Low-fat or fat-free milk
![](https://warfighterwellness.org/wp-content/uploads/2024/03/glass-of-tomato-juice_70x90.png)
100% fruit or vegetable juice
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:
![](https://warfighterwellness.org/wp-content/uploads/2024/03/are-you-hydrated.png)
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:
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Drink water with every mealDrink water with every meal1
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Aim to drink 1-2 cups of water before each mealAim to drink 1-2 cups of water before each meal2
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Bring a reusable water bottle with you and refill when neededBring a reusable water bottle with you and refill when needed3
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Choose plain water over sugary drinks, as often as possibleChoose plain water over sugary drinks, as often as possible4
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Consider adding fruit to your water to improve the tasteConsider adding fruit to your water to improve the taste5
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Add it to a routine. Drink a glass of water every time you use the restroomAdd it to a routine. Drink a glass of water every time you use the restroom6
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Eat fresh fruits and vegetables – most of these have a high water contentEat fresh fruits and vegetables – most of these have a high water content7