How Much Water Should You Drink Daily? It’s Not 8 Glasses Anymore

Understanding Modern Hydration Needs and Tips for Staying Hydrated

Hydration is trending, especially with brand-name bottle fads and gallon-a-day challenges on TikTok. This is great news for health since the average human body is over 60% water. Water is crucial for many bodily functions, from your brain to your bones. So, if you’ve started drinking more water, you’re doing your body a favor.

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The Importance of Water

“Water is essential for your body’s survival,” says Crystal Scott, a registered dietitian-nutritionist with Top Nutrition Coaching. “It helps regulate your temperature, transports nutrients, removes waste, lubricates your joints and tissues, and maintains the balance of electrolytes and fluids in your body.” You lose water when you breathe, sweat, urinate, and digest food. If you don’t replace this lost fluid, your health can quickly decline. Without water, you could only survive a few days.

Scott compares our bodies to Earth: “Our earth is made up of a large percentage of water. If that amount got too low, what would happen to our food systems, forests, and animal life? It’s a domino effect.” To prevent that first domino from falling, she says, drink up.

“Assessing water intake is the first step in addressing any nutritional or lifestyle changes,” says Scott. “It helps with fullness cues, cognitive function, mood, physical performance, and prevents health problems like constipation, kidney stones, and urinary tract infections. It’s a foundational building block.”

How Much Water Should You Drink?

The common guideline is the 8×8 rule: drink eight 8-ounce cups of water a day. Scott says if you’re doing that, you’re on the right track. However, you might benefit from adjustments based on your age, sex, and activity level.

“If you live in a hot, humid climate, exercise a lot, are pregnant, or are breastfeeding, you may need more water daily than the average adult,” Scott explains. The National Academy of Science, Engineering, and Medicine recommends about 125 ounces of water daily for men and about 91 ounces for women. Remember, you also get water from food, says Scott. “Foods like celery, oranges, strawberries, watermelon, and cucumbers are hydrating and can help supplement your water intake.”

Can You Drink Too Much Water?

Yes, although it’s rare. Drinking too much water can lead to a condition called hyponatremia. This happens when your kidneys can’t filter the water quickly enough, diluting the sodium in your blood and causing your cells to swell. Certain conditions like kidney failure and congestive heart failure increase this risk. High-level athletes may also experience it if they don’t replace their electrolytes after exercising.

How to Know If You’re Drinking Enough Water

For most people, the bigger issue is not drinking enough water. While keeping track of ounces is helpful, your body provides the best hydration indicators. “Urine color is a great indicator,” says Scott. If your urine is pale yellow or clear, you’re hydrated. Dark yellow or amber urine means you need more fluids. Other signs of dehydration include headaches, migraines, poor sleep, constipation, dizziness, and confusion.

Tips for Staying Hydrated

If you’re committed to staying hydrated, Scott suggests starting slow. First, assess your current intake and set a goal. “Half your body weight in ounces is a great starting point,” she says. “For someone who weighs 200 pounds, aim for 100 ounces. If they’re currently drinking 20 ounces a day, increase by 8 to 10 ounces a week.”

Here are some additional tips:

• Experiment with ice-cold water or adding fruit slices for flavor.
• Use smaller water bottles and refill them instead of using a large jug, which can be daunting.
• Split your day into increments and set mini-goals for each period to maintain steady hydration.

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More Nutrition Tips

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• How Much Water is Too Much? Here’s the Amount You Really Need to Drink, According to Experts
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• Do Turmeric Supplements Really Treat Pain, Boost Mood, and Improve Allergies? Experts Say They Work Best for 2 Conditions

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Sources:

• Crystal Scott, Top Nutrition Coaching
• National Academy of Science, Engineering, and Medicine