Water: How Much Do You Need?

Water is essential to life. It is the largest component of the human body representing about 60 percent of weight in men and 50 percent of weight in women. As such, it plays a role in nearly every bodily function. Water regulates body temperature, transports nutrients, maintains volume in arteries and veins and helps remove waste via the kidneys and other systems. It keeps the body in harmony.

That’s why if dehydration sets in from sickness or exercise or extreme heat, the ability of the body to maintain harmony is challenged and it can impact health. So how much water is enough? 

In a recent report from the National Academy of Sciences, experts defined an average intake of total water, which is made up of water and other beverages (about 80%), and water from food (about 20%).  It is the amount meant to keep most healthy people properly hydrated. The average intake was set at 3.7 liters of total water for men and 2.2 liters of total water for woman.

By extracting the amount that beverages alone provide, the amount for men was 3.0 liters or 13 cups and 2.2 liters or 9 cups for women.  This amount was intended as a guideline as physically active people and those living in a hot climate will require more to replace fluid lost in sweat. The team reported that in general fluid consumption as a result of thirst and drinking a variety of beverages with meals will keep most people hydrated.

Tips for staying hydrated

• Drink when you are thirsty
• Drink beverages at meals such as water, juice, milk, coffee, tea etc.
• Keep a bottle of water in your car, desk or backpack
• Keep a diary of your beverage consumption
• Keep records of weight before and after rigorous exercise as weight loss can indicate fluid loss
• In extremely hot climates, don’t rely on your thirst, but drink fluids continuously to replace perspiration