How Much Water to Drink A Day: 7 Top Things You Must Know

Ideally, about 60% of your body is water, and it is important to maintain the water level through regular intake of water. [1] Otherwise, continuous loss of water through urine, sweat, and breathing can lead to dehydration. How much water to drink a day depends on an individual’s health parameters. Experts may recommend a minimum of 2 liters of water a day. Some of them may ask you to maintain a routine and drink water accordingly, even if you don’t feel thirsty.

Are you wondering, “how much water should I drink a day”? Read on for an exclusive insight into your body’s water requirement and the different functions of water.

How Much Water Should You Drink a Day?

For adult men and women, the daily water intake recommended by experts is as follows:

• Men: 3.7 liters (15.5 cups)
• Women: 2.7 liters (11.5 cups) [2]

Remember, you may get this water from drinking water, foods containing water, and beverages such as tea, coffee, and juices. Usually, about 20% of water in your body comes from the foods you consume [3].

Also note that ‘how many liters of water a day doesn’t have a universal answer, and how much water to drink a day depends on the following factors:

• Diet

The consumption of caffeinated beverages such as tea and coffee dehydrates your body faster, increasing your average water consumption per day. How much water to drink a day can also be affected if you consume a lot of sugary, spicy, or salty foods, as they also accelerate dehydration. The absence of sufficient hydrating foods in your diet can increase your daily water intake

• Location

• Ambience

Your daily water intake needs to be high if you stay in a heated room or spend a lot of time under the sun

• The time of year

In summer and the warmer months, your body will need more water due to increased perspiration. During winter, your body will lose less water due to the dry weather, so your daily water intake can be normal. However, you may feel less thirsty in winter, so make sure to drink sufficient water to maintain hydration

• Your Activities

If you walk, run, or exercise a lot, your body will need more water than the ones leading a sedentary lifestyle

• Pregnancy or Breastfeeding

If you are expecting or have recently delivered your child, you may need to drink extra water to maintain hydration. In this phase, your body prepares food for two or more individuals, which affects how much water to drink a day

• Your Health Conditions

An infection or a fever may accelerate dehydration in your body. This is quite common if you have conditions such as vomiting or dehydration. Apart from this, diabetic individuals may need to consume more water. Medications such as diuretics may boost dehydration and increase your body’s need for water

Can Dehydration Cause Fatigue and Brain Fog?

As per multiple reports, if you don’t consume sufficient water, it can lead to a drop in your energy levels [5] and brain functions [6]. Even mild dehydration can have a severe impact on your overall well-being. A study on a group of healthy and older men reflected that only one per cent of dehydration lowered their power, endurance, and muscle strength [7].

Can Drinking More Water Reduce Weight?

As per multiple claims, consuming more water can help reduce your body weight by boosting metabolism and keeping you full for a longer time. In one particular study, drinking excess water led to a reduction in body weight and body composition scores [8]. An analysis of multiple studies found an association between obesity, heart disease, cancer, and diabetes, with severe dehydration [9]. Thus, research suggests a link between drinking sufficient water and effective appetite and weight management.

Additional Read: Benefits of Coconut Water

Can Drinking Enough Water Prevent Diseases?

It is prudent to drink 2-4 liters of water on a regular basis to support your body’s functions. You can also prevent the following health issues with the help of this healthy practice:

• Dehydration and associated symptoms
• Kidney stones
• Urinary tract infections
• Constipation

Additional Read: What is TDS in Water?

How Much Water is Required for Kids?

Just like adults, how much litres of water to drink in a day depends on multiple factors for kids too. They include their age, weight as well as gender. Other things that affect children’s water intake include their health conditions and activities and the climate surrounding them.

Usually, the ideal water intake for children is 6 to 8 cups (up to 2 liters) a day. Apart from this, they need to consume loads of fresh fruits and vegetables with sufficient water. Moreover, it is prudent to have a half cup to two cups of water every quarter while playing.

Dehydration: How to Prevent

While lack of water intake leads to dehydration, it can also be caused by other factors. Here’s a look at how you can prevent rapid loss of water:

• Plan outdoor activities in the later half of the day when the temperature is bearable
• If you are losing fluids rapidly due to conditions such as fever or diarrheas', replace them with foods, drinks or medications, as advised by your doctor
• Make sure to drink water throughout the day and maintain your recommended limit
• Always keep drinking water within your reach
• Limit intake of caffeine and alcohol, if you cannot avoid them
• Don’t skip your meals, as the foods you eat are the major sources of water inside your body

By knowing how much water to drink a day, it becomes easy to monitor your water intake and maintain hydration via a daily water intake calculator. If you need further advice regarding water intake and the prevention of dehydration, you can book an online consultation with a doctor on Bajaj Finserv Health. Keep drinking sufficient water to lead a happy and healthy life!