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How Much Water Should I Really Drink Each Day?
Find out the surprising truth about daily water intake and how to stay properly hydrated.
Hi, it’s Kristen in New York. This week, a reader from Atlanta asked, “How much water should I really drink in a day?” The answer might surprise you.
Common Water Intake Guidelines
You’ve likely heard that you should drink eight glasses of water a day, or 64 ounces. However, this guideline might not be sufficient for everyone. For example, I keep a 40-ounce tumbler at my desk and often drink two of those during work hours. If I don’t, I feel tired and get headaches.
Expert Opinions
Riana Pryor, a researcher at the University at Buffalo, explains that there is no one-size-fits-all answer. “We are all different sizes, have different activity levels, and get water from various foods and drinks,” she says.
The eight-glass guideline likely comes from a 1945 recommendation by the US Food and Nutrition Board. However, scientific evidence doesn’t fully support it. Pryor adds, “We generally need more water in hot environments due to increased sweating.”
Judy Tung, an internal medicine physician at Weill Cornell Medical Center, emphasizes that water loss occurs through going to the bathroom, breathing, and perspiring. “Two-thirds of the human body is made up of water,” Tung says. “Water ensures adequate blood flow, flushes out toxins, maintains skin health, lubricates joints, and helps regulate body temperature.”
Sources of Water
Water intake isn’t just from drinking water. Foods like fruits and vegetables also contribute to your daily hydration. Pryor notes, “People who eat more fruits and vegetables need to consume less water from fluids.”
Signs of Hydration
Wondering if you’re hydrated? Pryor suggests checking the color of your urine. Light like lemonade means you’re hydrated, while a darker color like apple juice indicates a need for more water. Extreme colors like brown or red signal severe dehydration and a need for medical attention. Thirst is another indicator; if you’re thirsty, you’re already somewhat dehydrated.
Personalized Hydration
Your body is the best guide for how much water you need. Pay attention to your urine color, thirst levels, and overall feelings of hydration rather than sticking strictly to the eight-glass rule.
In summary, there’s no universal amount of water everyone should drink daily. Listen to your body and adjust your intake based on your size, activity level, diet, and environment.
