How much water should you drink each day? It's a simple question
with no easy answers. Studies have produced varying recommendations over the
years, but in truth, your water needs depend on many factors, including your
health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your
body's need for fluids will help you estimate how much water to drink each day.
Health benefits of
water
Water is your body's principal
chemical component and makes up about 60 percent of your body weight. Every
system in your body depends on water. For example, water flushes toxins out of
vital organs, carries nutrients to your cells and provides a moist environment
for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs
when you don't have enough water in your body to carry out normal functions.
Even mild dehydration can drain your energy and make you tired.
How much water do
you need?
Every day you lose water through your breath, perspiration, urine
and bowel movements. For your body to function properly, you must replenish its
water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a
temperate climate need? The Institute of Medicine determined that an adequate
intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a
day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
What about the
advice to drink eight glasses a day?
Everyone has heard the advice, "Drink eight 8-ounce glasses
of water a day." That's about 1.9 liters, which isn't that different from
the Institute of Medicine recommendations.
Although the "8 by 8" rule isn't supported by hard
evidence, it remains popular because it's easy to remember. Just keep in mind
that the rule should be re-framed as: "Drink at least eight 8-ounce
glasses of fluid a day," because all fluids count toward the daily total.
