When it comes to finding the right amount of water to drink each day, it can be tough to sift through the contradictory information you'll find on the internet. Some websites will tell you that you only need to drink water when you're thirsty, while others will tell you that you need to swig at least half of your body weight in ounces for optimal hydration. There's no doubt that hydration matters for your overall health and well-being, but it's important to understand how to figure out the amount of water that's right for you.
Here, we'll take a look at the general guidelines for ensuring that you're getting enough water, different factors that can influence the amount of water that you need in a day, signs that you aren't getting enough water (and what to do about it), and some practical tips that can help you include more water in your daily routine. Fill up your water bottle, get comfy, and let's get started.
The general guideline: eight glasses a day
Many health and wellness experts agree that aiming to drink eight glasses of water a day is a good goal for most people. Recent research from the U.S. National Academies of Sciences, Engineering, and Medicine showed that about 15.5 cups of fluids per day are necessary for men, and 11.5 cups per day are necessary for women. While this may seem far higher than the eight glasses recommendation, it's actually not that different, as the higher recommendations include fluids from all drinks and food ingested throughout the day.
Factors influencing individual water needs
While it can be helpful to have a goal in mind when it comes to your hydration needs, listening to your body and understanding the unique factors that can require more or less water is key to feeling your best.
Factors that can influence how much water you'll need throughout your day include:
- Environment: If it's especially hot or humid outside, you'll need to work overtime to make sure that your body is getting the water that it needs. Take plenty of breaks to go inside and sip a glass of cool water.
- Exercise: If you're working out and getting sweaty, you're going to need more water. Drinking before, during, and after exercise can help you to keep dehydration at bay.
- Pregnancy and breast-feeding: You're not just eating for two—you're also drinking for two. If you're pregnant or breastfeeding, it's likely that you'll need to drink additional water to ensure that both you and your growing baby are getting all of the water necessary to feel your best.
- Illness: If you're going through an illness that's causing vomiting, diarrhea, or fever, it's important that you replace lost fluids. Your doctor may recommend that you use an electrolyte solution to help maintain your body's natural balance.
- Health conditions: Some health conditions, like kidney disease, heart disease, and certain liver problems can impact the amount of water that you need each day.
Signs of dehydration and how to avoid it
Whether you're training for a marathon or simply spending time gardening outdoors, it's important to be on the lookout for signs of dehydration. Many people don't realize that they're dehydrated until their condition becomes severe. Recognizing signs of dehydration early can help you get the care you need.
Common signs of dehydration in adults include:
- Extreme thirst
- Confusion and dizziness
- Dark-colored urine
- Fatigue
- Infrequent urination
Sometimes, dehydration can be resolved with at-home treatment, including drinking plenty of fluids and getting rest. It's important to seek medical care if you’ve had diarrhea for more than 24 hours, have black or bloody stools, can't drink fluids without vomiting, or if you or your loved one are irritable, extremely fatigued, or disoriented.
Benefits of staying properly hydrated
Water is vital to maintaining your body's normal functioning. Understanding why it's so important to stay hydrated may help you remember to fill up your bottle before you leave the house in the morning.
Benefits of staying hydrated include:
- Cellular function: Water is necessary for many biochemical reactions in the body, including those that generate energy and build new tissue. When you give your body the right amount of water, you're providing the tools necessary for optimal functioning.
- Removal of waste: Waste removal is an essential facet of your well-being, and your body needs plenty of water to release waste through urine. If you're not getting enough water, it's likely that your body is holding onto waste that it doesn't need, potentially causing health problems down the road.
- Digestive health: Water helps the digestive process by dissolving nutrients so they can be absorbed by the intestines. Drinking plenty of water can also help with constipation and other digestive issues.
How to incorporate more water into your daily routine
You know why it's so important to drink the water you need, but that doesn't mean it's easy. Follow the tips below to get yourself in the habit of downing the H2O your body craves.
- Pick out a water bottle you love. We get it—it seems a little silly, but it really can help. Choosing a water bottle that makes you smile can put a little extra pep in your step every time you head back to the water cooler to fill up.
- Use an app. There are plenty of apps that can help you track your water consumption—the key is finding one that works well for you. Don't forget to connect your water app to Evidation so we can start rewarding you for staying hydrated!
- Jazz it up. Tossing a few slices of lemon or lime into your water bottle can give you the hint of flavor you need to enjoy each glass.
Evidation: Here to support your health
At Evidation, we don't just cheer you on when it comes to tracking your health data—we also provide the rewards you need to stay motivated! When you connect and use apps that track your water consumption, don't forget to share their data with Evidation so that we can give you the virtual high-fives you need to keep going. Learn more about the app here, and if you haven't downloaded Evidation already, do so today!
