Water is, quite literally, everywhere. In fact, it makes up 71% of the Earth’s surface. But are you drinking enough on a daily basis to keep your mind and body happy and healthy?
In this guide, we’re going to assess how much water you should drink every day, as well as the important role which water plays in our body, and what you can do to make sure you’re always getting enough to stay hydrated.
How much water should you drink every day?
While everybody is different, the generally accepted rule for drinking water is that the average person should consume eight, 8-ounce glasses every day. This is handily referred to as the 8×8 rule. Nice and easy to remember.
That equates to about 2 liters of water going into your system on a daily basis. And while that should be enough if you live a modest lifestyle in a temperate climate, you might want to up the amount you drink if any of the following factors apply:
- You regularly exercise. This is great for your overall health, but it will often have the natural byproduct of losing hydration through sweat. Drink extra water before, during and after your workout.
- You live in a hot environment. Living somewhere which is naturally hotter will cause you to perspire. You might also find yourself becoming dehydrated more easily.
- You’re pregnant. During pregnancy, and also when breast-feeding, taking on additional fluids may be necessary to avoid dehydration.
- Poor health. Certain side effects of an illness, such as a high fever, vomiting or diarrhea, will see your fluid levels dip. Conditions like bladder infections and urinary tract stones can also cause you to become dehydrated, as you’ll need to pass water more often.
The ultimate aim is to stick to the 8×8 rule as a minimum, but to drink more if your body is telling you you need it. This also doesn’t cover all the fluid necessary to keep your body functioning at its best.
The U.S. National Academies of Sciences, Engineering, and Medicine suggest that men consume 3.7 litres, and women absorb 2.7 litres of fluid (not just water) a day. This excess fluid can be found in other drinks, as well as some foods. Around 20% of our daily intake of fluid comes from solid food we eat.
The importance of water in our bodies
Everyone knows that water is important to keep our body functioning. But how many of us can say we really understand why that is? There are a number of key factors which water plays in the continued health of our bodies.
Some of the most important reasons to get the right amount of water include things like:
- Ensuring our joints remain adequately lubricated
- Regulating your internal body temperature
- Keeping organs and tissue functioning healthily
- Moistening tissues in the eyes, nose, and mouth
- Carrying nutrients and oxygen to cells in your body
- Flushing out waste products (and making it easier for your kidneys and liver to function)
- Dissolving minerals and nutrients to make them easier for your body to absorb
When you consider that water makes up roughly 60% of your total body weight if you’re a man, and 50-55% if you’re a woman, it’s perhaps not surprising that we need to stay constantly topped up on this all-important compound.
How to stay hydrated
In order for water to have all of these important effects on the body, we need to do everything we can to make sure we stay hydrated. In theory, this shouldn’t be too difficult. Just drink water, right?
Sometimes that can be easier said than done. A minimum of eight glasses a day can start to become a challenge if you live a busy or hectic lifestyle, where pausing to drink might not seem like a priority in the moment. As such, here are some handy ways to make sure you’re keeping your hydration levels topped up at all times.
- Set reminders. Use ping notifications on your phone or other smart devices to remind you to drink. These can be particularly handy if you’re prone to losing track of the time. Set up at least eight, for each glass you should be drinking.
- Use a 2-litre bottle. One simple way to make sure you’re getting all the water you should is to invest in a king-sized 2-litre water bottle. This makes it very simple to track exactly how much you’re putting into your body, and how far you are off your hitting that mark.
- Drink first thing in the morning. Having a drink when you wake up is not only good for hitting your daily goal, but also gives you an energy boost. It’s also an easy way to get your metabolism kicked into gear right off the bat.
- Drink before or during each meal. Here’s an easy way to get at least three of the eight glasses you need every day. Having a drink with a meal will also help with digestion, and can be quite a satisfying sensation if you’re eating something dry, salty, or spicy.
- Set daily goals. If you’re someone who thrives from pushing yourself, make it something of a competition. Set daily goals for how much water you want to consume, and make sure you’re doing everything you can to hit them. There are even apps available to help you stay on target.
- Swap fizzy drinks for water. If you often have a soft drink at a certain point of the day, think about substituting this for water. The same is true of coffee or alcohol. Naturally integrating water into part of your daily routine will have a very quick impact.
Also consider charting how much water you’re drinking every day. While this is an extra step of admin, it will help you work out where you’re slipping.
Symptoms of dehydration
While it’s sometimes obvious, dehydration doesn’t always present itself in the same way. In some instances, the symptoms can actually be quite subtle. Make sure to look out for any of the following, and pour yourself a tall glass of water if you spot any:
- A dry throat and mouth
- Extreme feelings of thirst
- Less frequent, and dark-colored urination
- Fatigue, confusion, and dizziness
- A severe headache, unrelated to any other conditions
If you notice you’re suffering from the telltale signs of dehydration, pour yourself a drink. If the symptoms persist for more than 24 hours, regardless of how much water you’re consuming, you should reach out to your doctor.
Healthy alternatives to water
While it’s always advised to drink water as a priority, there are alternatives for those who either don’t like the taste (yes, water does have a taste), or want to spice up their routine a bit. Here are some other options which will keep your body lubricated and hydrated.
Drinks which are good for staying hydrated:
- Coconut water (both from a can or direct from the fruit itself)
- Soda water
- Lemon water
- Hot or cold tea
- Juice (no more than one glass a day to reduce sugar intake)
- Kombucha
- Sparkling water with fruit
- Milk
- Smoothies
Food which is good for staying hydrated includes things like:
- Fruit salad — using either fresh or frozen fruit
- Grilled fruits, such as pineapple or peaches
- Smoothies, using fresh fruit like banana or mango
- Puree certain frozen fruits to create a very basic, and healthy, “ice cream” dish
- Eat vegetables with a dip as a healthy alternative snack
- Eat apples, bananas, plums, and other fruit as a snack
Integrating any of these into your diet will naturally help to boost hydration levels, while also helping you to get other important nutrients to keep your body healthy. Do you have a better understanding of how much water you should be drinking every day? Serving as quite possibly the most important substance on Earth for the continued health of an individual, it’s vital you’re doing what you can to consume the right amount. Make sure to refer back to this guide whenever you need a refresher.
If you’re worried about your dehydration levels, but don’t have a registered GP you can turn to, make sure to find someone who can help with the support of Zocdoc.