How much water a day is enough? The surprising answer, according to experts
In the new year, many people resolve to...-Improve routines. That doesn’t always have to mean more cardioto drive or one. In fact, there are much smaller changes you can make to achieve this goal. That's why many people resolve to drink more water - which makes total sense, becauseis healthy.
Now you're also thinking to yourself: Sure, drinking a little more water - no problem. I can manage eight glasses a day. But eight glasses is actually not necessarily the amount you should drink every day. While there's nothing wrong with drinking eight glasses (almost 1.9 liters) of water per day, it's also not an absolute amount that applies to everyone.
How much water should you drink a day - and is there even an answer?
If you're currently drinking eight glasses a day and feel like your thirst has been quenched, you're probably doing well. However, nutritionist Erin Barnett points out that "this guideline is a simplistic approach to hydration that ignores the factors that contribute to water intake."
That begs the question: how much watershouldone drink per day?The answer is that many factors influence how much your body and lifestyle needs. In addition, drinking is not the only way to maintain fluid balance, as you can also drink watercan accommodate.
To set the record straight and find out how often you should refill your glass each day, we spoke to Erin Barnett and nutritionist Laila Ouldibbat to get their expert opinions.
Now just read on to find out what daily amount of water is right for you.
Daily water intake: Weight plays a role
According to theUS National Academies of Sciences, Engineering, and MedicineThe generally recommended amount of fluids per day is 15.5 cups (about 3.5 liters) for men and about 11.5 cups (2.7 liters) for women - much more than the widely accepted nearly 1.9 liters. But of course it is not so easy to apply these numbers to everyone. Erin Barnett explains that these numbers were "determined for generally healthy individuals, taking only age and gender into account," but that these needs can vary depending on life stage, activity level and overall health.
“Fluid needs can also be influenced by a person’s body mass and body composition,” says Laila Ouldibbat, who points out that theAcademy of Nutrition and DieteticsFor example, its recommendation for daily water intake is based on a person's weight: it recommends 30 to 35 milliliters of fluid per day for every kilogram that a healthy adult weighs. “For a person weighing 68.2 kilograms, the fluid requirement would be 2.1 to 2.4 liters.” This calculation does not separate water intake from food, that is, if you eat a lotandIf you eat foods with a high water content, the amount of water you need to drink may be less.
However, there are cases where weight-based recommendations are not applicable, such as extreme weight fluctuations, where it is crucial to use clinical judgment and listen to the advice of physicians. “For example, if a person is underweight or malnourished, a higher body weight can be used to accurately determine fluid needs,” says Ouldibbat.
Another thing to pay attention to is how you feel. Of course, if you're thirsty, you should drink more water. However, if you feel like you need an excessive amount of water to quench your thirst, it could be a sign that something is wrong. In this case, you should definitely see a doctor.
Your water needs can change daily
To complicate matters further and prove that there is no fixed amount of water you need every day, Ouldibbat says, "Hydration goals can change daily depending on activity levels, losses like sweating, and time of year." In short: the more you sweat – and thus lose water – the more water you need to drink. And often your body tells you this without you having to think about it because you naturally feel thirstier.
How much you should drink also depends on your age, health, and stage of life: “Increased water intake is typically required during pregnancy and breastfeeding,” says Bartlett. Ouldibbat points out that “the need for fluids also increases with age,” and Barlett says that “you should drink more water even when you are sick (it is not for nothing that doctors recommend drinking a lot in bad weather), is taking certain medications or has diarrhea.”
What about other drinks like coffee, tea, juice…?
For example, if you enjoy drinking cola (one a day is a nice treat, right?!), it will count towards your daily fluid goal. Caffeine does have a diuretic effect and increases urine output, but according to theMayo ClinicMost studies have shown that this effect is negligible. Ultimately, however, Ouldibbat and Barnett believe that water is the best choice for maintaining hydration.
How to tell if you're dehydrated
In addition to the obvious feeling of thirst, there are a few other ways to determine whether you're drinking enough water. Ouldibbat recommends focusing on the skin: “If you press the skin on the back of your hand a little and it springs back immediately, you are probably hydrated. The more hydrated the skin is, the more elastic it is,” she says.
Bartlett lists a few other signs that may indicate inadequate water intake:
- dark urine
- decreased urination
- dry mouth and/or
- Headache
- dizziness
- Lightheadedness
- constipation
According to experts, this is how you can incorporate more water into your everyday life
Bartlett offers these easy-to-follow tips to increase your water intake:
- Drink some water first thing in the morning:Make it a habit to drink a glass of water as soon as you wake up.
- Invest in a nice, reusable water bottle:For example, look for one that keeps water cold for twelve or more hours.
- Set reminders on your phone:Sound them every hour or so.
- Have filled bottles ready everywhere:For example, keep the bottles in the car, in the bedroom and in the office so that you are never left without a bottle.
