How much water do u need to drink a day

How much water should you drink a day? You probably know that it's important to drink plenty of fluids when the temperatures soar outside. But staying hydrated is a daily necessity, no matter what the thermometer says. Unfortunately, many of us aren't getting enough to drink, especially older adults. Older people don't sense thirst as much as they did when they were younger. And that could be a problem if they're on a medication that may cause fluid loss, such as a diuretic.

Benefits of drinking water

Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report 6-Week Plan for Health Eating notes that water has many important jobs, such as:

• carrying nutrients and oxygen to your cells
• flushing bacteria from your bladder
• aiding digestion
• preventing constipation
• normalizing blood pressure
• cushioning joints
• protecting organs and tissues
• regulating body temperature
• maintaining electrolyte (sodium) balance.

Giving your body enough fluids to carry out those tasks means that you're staying hydrated.

If you don't drink enough water each day, you risk becoming dehydrated. Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or urine that's dark in color.

So how much water should you drink? Most people need about four to six cups of water each day.

How much water should you drink a day?

The daily four-to-six cup rule is for generally healthy people. It's possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you're taking medications that make you retain water, such as non-steroidal anti-inflammatory drugs (NSAIDs), opiate pain medications, and some antidepressants.

How much water a day should you drink if you fit into that category? There's no one-size-fits-all answer. Water intake must be individualized, and you should check with your doctor if you are not sure about the right amount for you.

But even a healthy person's water needs will vary, especially if you're losing water through sweat because you're exercising, or because you're outside on a hot day. If you're wondering how much water you should drink on those occasions, speak with your doctor, but a general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you're sweating heavily.

Tips for avoiding dehydration

It's not just water that keeps you hydrated. All beverages containing water contribute toward your daily needs. And it's a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They do, but over the course of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption.

Of course, there are many reasons why water is still the better choice. Remember, sugary drinks can lead to weight gain and inflammation, which can increase your risk for developing diseases such as diabetes. Too much caffeine can give you the jitters or keep you from sleeping. And, alcohol intake should be limited to one drink per day for women, and 1-2 drinks per day for men.

To ward off dehydration, drink fluids gradually, throughout the day. An easy way to do this is to have a drink at each meal, as well as socially, or with medicine.

We all know staying hydrated is important. But how much water should you really be drinking each day?

You’ve likely heard sources claiming the “right” amount to be anything from four to 12 cups per day. However, the daily amount of water a person needs can be significantly individualized. For example, while four to six cups of water per day may be sufficient for the average healthy person when they are doing minimal physical activity, that number increases for people who exercise frequently.

Furthermore, certain health conditions may require reduced water consumption, while other conditions may necessitate increased water intake. Also, if you have a fever or an infection, or if you are losing fluids through vomiting or diarrhea, you may need to drink more water than usual to keep up or replace fluid losses. In addition, certain types of medications require that people decrease or increase their water intake. In all of these situations, it is best to follow a doctor’s guidance about the specific amount of water your body needs.

Other factors that affect how much water you need include:

• Where you live: People who live in hot, humid or dry areas need more water. In addition, you may need more water if you live at higher altitudes.
• Diet: People who drink a lot of coffee or other caffeinated beverages might lose more water through extra urination. They should consider drinking less caffeinated drinks and replacing them with water. Also, people who don’t eat many foods that are high in water (such as fresh or cooked fruits and vegetables) may need to drink more water.
• Environment and time of year: If you spend a lot of time outdoors in the sun, in hot temperatures or even in overly heated indoor areas, you may need more water due to increased perspiration. Similarly, people often need to drink more water during warmer months than cooler ones.
• Pregnant or breastfeeding: When you’re pregnant or nursing a baby, you need to drink extra water to stay hydrated, since your body is doing the work for two (or more).

Ways to Maintain Good Hydration

How do you know how much water your individual body needs? Rather than focusing on a specific daily amount, some experts recommend drinking water at a slow rate throughout the day. Hydration is easiest to achieve if constantly managed, so continually drinking water keeps your body in a consistent state of hydration.

“If your goal is to drink 64 ounces (8 cups) of water per day,” says UH registered dietitian Jennifer Kerner, “consider dividing the goal between three periods of the day, which would amount to about 2 to 3 cups in the morning, 2 to 3 cups during the afternoon, and 2 to 3 cups in the evening.”

You should also be aware of signs of dehydration, which include feeling weak, confused and dizzy; experiencing frequent headaches; and making urine that is dark in color.

Benefits of Drinking Water

In case you need further motivation to stay hydrated, here are just a few of the ways water can help your body function at a high level:

• Promotes less dry skin
• May help with weight maintenance and even weight loss when people replace drinking high-sugar drinks with drinking water
• Promotes healthy bladder and kidney function
• Improves digestion
• Promotes healthy joints

Lastly, here are some tips for staying hydrated:

• Carry a refillable water bottle with you wherever you go.
• Drink at least a cup or two of water with every meal.
• Drink a glass of water first thing when you wake up in the morning.
• Eat fruits and vegetables with high water content.
• Track your water with an app or in your day planner to make sure you’re getting enough.
• Try flavoring your water with lemon, lime or cucumber slices.

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Jennifer Kerner is a registered dietitian at University Hospitals Digestive Health Institute. Specializing in the provision of high-quality health care for patients with digestive and liver disorders and diseases, UH Digestive Health Institute is composed of gastroenterologists, hepatologists and surgeons working with nurses, dietitians and other providers – all committed to digestive health. For more information on UH Digestive Health Institute's services, call 866-844-2273.

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