How much water do you need to stay healthy? (2024)

FAQs

How much water do you need to stay healthy? ›

So how much fluid does the average, healthy adult living in a temperate climate need? 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.

Adults. The current IOM recommendation for people ages 19 and older is around 131 ounces for men and 95 ounces for women. This refers to your overall fluid intake per day, including anything you eat or drink that contains water, like fruits or vegetables. Of this total, men should get around 13 cups from beverages.

Drinking a gallon of water a day is usually safe for most, but drinking too much water can be risky for those with certain health conditions like kidney disorders or heart problems, says Ellen Landes, RDN, CPT, a registered dietician based in St. Charles, Illinois, and owner of The Runner's Dietitian.

Women should have about 2 litres (8 cups) of fluids a day, and men about 2.6 litres (10 cups). People who are pregnant or breastfeeding need more fluid each day than usual. Dehydration can happen when the body's fluids are low. It can be life threatening, especially to babies, children and the elderly.

Weight-based Water Intake

Some people may need less, while others need far more. The general rule is to drink one ounce of water for every two pounds of body weight. All you have to do is weigh yourself, then divide the number of pounds by two to figure out your needed water intake.

Drinking 64 ounces of water per day can be beneficial for weight loss as it can help suppress appetite and increase feelings of fullness. Additionally, it can boost metabolism and aid in the breakdown of fat cells. However, it's important to note that drinking water alone can't guarantee weight loss.

If you do not drink enough water, your intestinal cells begin to extract water from the waste in your intestine. As a result, stools harden and become difficult to move, causing constipation.

Water aids the digestive system, helps prevent constipation, flushes toxins from the body, promotes good kidney function, keeps your joints and muscles lubricated, supports healthier and younger-looking skin, and helps regulate body temperature.

Some coffees will have a higher caffeine level than others, and obviously more than tea. But the diuretic effect is fairly low in most people, similar to tea. As both tea and coffee do count as water intake, the level of caffeine contained in both drinks shouldn't have any dehydrating effects.

To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water: With each meal and between meals. Before, during and after exercise.

What is the healthiest water to drink? ›

Mineral water and alkaline water may be some of the healthiest types of water because they provide your body with essential nutrients, but simply drinking safe, uncontaminated water should be your number one priority.

However, drinking only water for an extended period of time is bad for your health. Not only does it lead to poor fluid balance, it can cause long term health conditions. While it is important to drink enough water everyday, only drinking water is not enough to stay hydrated.

Experts recommend that males consume 15.5 cups (3.7 liters) of water daily and females 11.5 cups (2.7 liters). But environmental factors such as temperature and other health conditions may affect your water needs. Your body is about 60% water.

Hydration is key for many factors involved in weight loss, including digestion and muscle function. To stay hydrated, females need around 9 cups of water per day and males need around 13 cups. Drinking adequate water may help people lose weight.

Can drinking a gallon of water a day be harmful? For most people, there is really no limit for daily water intake and a gallon a day is not harmful. But for those who have congestive heart failure or end stage kidney disease, sometimes water needs to be restricted because the body can't process it correctly.

The National Academies of Sciences is another organization that weighs in on the amount of water you should drink each day, stating that about 2.7 liters for women and 3.7 liters of water for men per day are about right. That would be about 5-6 bottles of water for women and 7-8 bottles for men.

8 glasses of water – or 64 ounces – has become the de facto guideline for water intake.