How much water to drink per day?

Water is essential as it helps in many bodily functions such as maintaining electrolytes in the body, improving metabolism, removing toxins from the body through urination, and reducing heat from the body. People often recommend drinking eight glasses of water every day to maintain proper hydration in the body. It may work for some people, but not for all! But how much water should you drink in one day?

What all factors affect a person’s drinking water needs?

Many factors are involved when it comes to the right amount of water you should drink. People staying in places with high temperatures or those who workout regularly, need to drink more water. Here are some factors that should be considered before deciding the amount of water you need to drink, explains nutritionist Samreen Saniya.

• Muscle tissue contains more water than fat tissue. People with higher muscle mass need more water.
• Larger individuals typically need more water to maintain proper hydration levels.
• Physical activity increases water loss through sweat and respiration, necessitating increased water intake.
• Higher intensity and longer duration of exercise increase the water requirement.
• Hot and humid climates cause increased sweat loss, raising water needs.
• High altitudes can lead to faster breathing and increased urine production, both of which increase water requirements.
• Conditions like fever, diarrhea, and vomiting increase water loss and require higher intake.
• High salt or protein consumption increases the body’s water needs.
• Pregnant and breastfeeding women need additional fluids to support the baby and milk production.

How much water do you need to drink every day?

People should try to drink six to eight glasses of fluid like water, and sugar-free drinks, including tea and coffee, a day, as per the UK’s National Health Service (NHS). But you may need to drink more fluids if you are breastfeeding or expecting, living in a hot and humid environment, physically active for a long time or recovering from illness, as per the NHS. Basically, people should drink enough fluids during the day so that their urine is clear pale yellow in colour.

It is important to consider personal factors and listen to your body’s signals to determine the right amount of water for you, says Saniya. You may need to drink more than eight glasses of water in a day or less. A research published in the Science journal in 2022 found that drinking eight glasses of water per day may be too much. Researchers found that the intake of two litres of water in a day was often more than what people needed. Approximately half of the daily water intake comes from food, so researchers estimated that people only need about 1.5 to 1.8 litres of water per day.

Also read: Drinking enough water? 5 ways to know if you are hydrated

How to meet water requirements?

The amount of water you need in a day may vary, but you can do the following to meet your water requirements:

1. Keep a water bottle

If you are outside, carry a water bottle with you throughout the day to encourage you to frequently sip from it. Try to avoid bottled water as they have toxic plastic bits. Use stainless steel water bottles instead.

2. Set reminders

You may be busy at work or looking after your family. Amidst all this, you may forget to drink water. Use phone alarms or apps to remind you to drink water at regular intervals to keep you hydrated.

3. Eat hydrating foods

Include high-water-content foods in your diet, such as cucumbers, watermelons, oranges, strawberries, celery, and lettuce, suggests Saniya. Soups and broths are also good options, as they are not only hydrating but can also be nutritious.

4. Infused water

Enhance the taste of plain water by adding a few slices of fruits like lemon, cherry, lime, or berries. You can also put cucumber, and herbs like mint or basil to make water more appealing.

5. Herbal teas

Herbal teas are hydrating and flavourful. This type of tea can be a refreshing way to increase your fluid intake without the additional calories or caffeine. You can drink chamomile tea, peppermint tea or hibiscus tea to meet your water requirements.

6. Milk

Cow milk and fortified plant-based milks such as almond, soy, or oat milk can provide hydration. They can also provide essential nutrients like calcium and vitamin D that are a must for strong bones.

Also, minimise caffeine and alcohol intake, as both of them have diuretic effects, which can lead to dehydration if consumed in excess, says the expert.

Consequences of overhydration

Adequate hydration can enhance physical performance by maintaining energy levels and reducing fatigue. It can also improve concentration, and alertness, says the expert. Water helps maintain regular bowel movements and prevent constipation as well. Drinking water has benefits, but too much water consumption can lead to problems:

• Excessive water intake can dilute sodium levels in the blood, leading to hyponatremia, which can be potentially life-threatening.
• Overhydration puts extra strain on the kidneys to excrete the excess water.
• Drinking too much water can disrupt the balance of electrolytes in the body, affecting nerve and muscle function.
• Excess water can cause cells to swell, potentially leading to swelling in the brain (cerebral edema) and other tissues.
• Overhydration can lead to nausea, and vomiting.

Individual water needs vary based on multiple factors like your health condition and the place where you are living. Stay adequately hydrated, and listen to your body’s signals and adjust water intake accordingly to be healthy.