With branded water bottle trends and gallon-a-day water challenges taking over social media, hydration is trending, and that’s excellent news for health. The average human body is composed of more than 60% water. Water constitutes nearly two-thirds of your brain and heart, 83% of your lungs, 64% of your skin, and even 31% of your bones. It plays a crucial role in almost every bodily function that keeps you alive. So, if you’ve joined the water-drinking trend, you’re doing yourself a big favor.
“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 also maintains the delicate balance of electrolytes and fluids in your body.”
You lose water when you breathe, sweat, urinate, and metabolize food and drink into energy. Without replacing that fluid, your health can rapidly decline. While your body can survive without food for up to three weeks, it can only last a few days without water due to the many vital systems that depend on it.
“Our bodies are similar to planet Earth,” says Scott. “Earth is largely made up of water. If water levels drop too low, it would affect food systems, forests, and animal life. It’s a domino effect.”
To prevent this first domino from falling, Scott advises drinking plenty of water.
“It’s the first thing to assess when addressing any nutritional or lifestyle changes—start with water intake,” says Scott. “Proper hydration aids in fullness cues, cognitive function, mood, physical performance, and prevents issues like constipation, kidney stones, and urinary tract infections. It’s a fundamental building block.”
How Much Water Should I Drink Daily?
The common rule of thumb is the 8×8 rule: Drink eight eight-ounce glasses of water daily. If you’re hitting that mark, you’re doing well, says Scott. However, you might benefit from adjustments.
“That amount isn’t necessarily wrong, but research has evolved over time,” she says. “Water recommendations vary based on age, sex, and activity level.”
Your daily water intake might also change depending on your life circumstances. For example, if you live in a hot and humid climate, engage in a lot of physical activity, or are pregnant or breastfeeding, you may need more water than the average adult. Your doctor can provide guidance.
The National Academies of Science, Engineering, and Medicine recommends a daily water intake of about 3.7 liters (125 ounces) for men and about 2.7 liters (91 ounces) for women. You likely come close to these amounts because you also get water from food.
“Foods like celery, oranges, strawberries, watermelon, and cucumbers provide a lot of hydration,” says Scott. “These hydrating foods can supplement your water intake.”
How Much Water Is Too Much?
Although rare, it’s possible to drink too much water, leading to a condition called hyponatremia. This occurs when excess water overwhelms your kidneys, and they can’t filter it at a normal rate. The sodium in your blood becomes dangerously diluted, causing cells to swell. Health conditions like kidney failure and congestive heart failure increase the risk, and some high-level athletes might experience it if they don’t replace electrolytes after exercising.
How Do I Know If I’m Drinking Enough Water?
Most people struggle with drinking enough water. While tracking your water intake can help, the best indicator is your body. Signs of dehydration include:
- Dark yellow or amber-colored urine (pale yellow or clear urine indicates good hydration)
- Headaches or migraines
- Poor sleep
- Constipation
- Dizziness
- Feeling lightheaded or confused
When in doubt, drink more water.
Tips for Staying Hydrated
For optimal hydration, Scott recommends starting slow. Assess your current intake and set a realistic goal.
“Half your body weight in ounces is a good starting point,” she says. “For someone weighing 90kg (200 pounds), the goal would be around 3 liters (100 ounces). If they’re only drinking 600ml (20 ounces) a day, increase by about 240-300ml (8-10 ounces) weekly. Slow and steady.”
Other tips from Scott include:
- Experiment with ice-cold water or adding sliced fruit for flavor.
- Use smaller water bottles and refill them instead of using a large jug.
- Split your day into increments and set mini hydration goals to maintain a steady intake throughout the day.
By following these tips and staying mindful of your hydration levels, you can ensure you’re drinking enough water to stay healthy and thrive.
