What Is the Recommended Amount of Water to Drink Per Day?
Posted on April 21, 2023 | BY Polar Camel USA
After a long, hot day in the sun, you take a sip of cold water, and you suddenly come alive. But what about on those not-so-hot days? Are you still making water consumption a priority?
Research shows that more than 50% of U.S. adults do not consume enough water due to being too busy, not tracking their water intake, or simply forgetting to stay hydrated.
The reality is, how much water you drink plays a huge role in your overall health and wellness. Here’s a rundown on the right amount of water to drink per day.
Let’s dig in!
The Right Amount of Water to Drink Per Day
Did you know that 60% of the human body is made of water? This means that water plays an essential role in nearly every one of your body’s functions.
Your body is constantly losing water, mostly through sweat and urine. However, you also lose water from bodily functions such as breathing. For this reason, you must drink enough water to avoid becoming dehydrated.
Health experts have traditionally pushed for people to drink eight glasses of water a day at eight ounces each. This is equivalent to half of a gallon per day.
Factors That Impact How Much Water People Need
Although drinking eight cups of water per day remains the standard rule for adequate water consumption, the proper amount of water to drink per day may vary from one person to the next.
Let’s take a look at some of the external and internal factors that may impact how much water you need daily.
Men generally need more water than women do. If you are a man, it is ideal for you to drink about 15.5 cups of water a day. Meanwhile, this number is closer to 11.5 cups for women.
Your Location and the Season
If you reside in a dry, humid, or hot area, you will need to drink more water than you would in a more temperate area. The same is true if you reside at high altitudes or in a mountainous region.
Also, you can expect to crave more water during the warmer months compared with the cooler months since you sweat more in the spring and summer.
Perhaps you drink caffeinated beverages, like coffee, heavily throughout the day. In this case, you might lose a large amount of water through constant urination. As a result, you’ll need to consume more water than people who don’t drink caffeinated beverages do.
Likewise, your water intake should be on the higher side if you consume a significant amount of sugary, spicy, or salty food.
Meanwhile, you might not need to drink as much water if you eat a large amount of cooked or fresh vegetables and fruits. That’s because about 20% of the water you consume typically comes from the food you eat.
Maybe you find yourself spending more time outside versus inside when the sun is out and the temperature rises. Or, maybe you spend a large amount of the day in heated spaces. You’ll feel thirstier more quickly, which means you can expect to consume more water.
In addition, if you stand or walk a lot during the day, your water intake should be higher than that of people who sit at their desks all day. In the same way, greater water consumption is warranted if you do intense activities and exercises. Drinking more water will help you to cover your water loss.
Your Health Status
Whenever you have a fever or infection, drinking more water should be a priority for you. This is also true if you end up losing fluids via diarrhea or vomiting.
Drinking more water is also necessary if you suffer from diabetes or take medications such as diuretics, which can also lead to water loss.
Breastfeeding and Pregnancy
If you are nursing a baby or are pregnant, you will have to drink additional water to remain hydrated. This will help to cover both you and your little one (or little ones).
What About Other Fluids?
Not a huge fan of water? Don’t worry. Drinking plain water isn’t the only way to maintain the right fluid balance.
Drinks like tea and coffee can also help you to stay hydrated even though they are caffeinated. In addition, vegetable and fruit juices, seltzer or sparkling water, and flavored water can contribute to your daily water intake.
Fortified non-dairy and dairy milk, as well as smoothies can assist you in staying hydrated, too.
The following beverages can furthermore help you to stay hydrated, although you should limit them in your diet:
- Sports drinks
- Drinks featuring sugar alternatives
- Energy drinks
- Teas and coffees with added sweeteners and milk
- Beverages sweetened with sugar, like soda
As we mentioned earlier, water-rich food items can also help you to maintain a healthy fluid balance. Along with veggies and fruits, be sure to eat eggs, fish, and meat, which also contain water.
Importance of Water to the Brain and Muscles
One of the main benefits of drinking water is that it helps you to maintain a healthy brain and muscular system.
If you exercise but fail to replenish the water you lose through perspiration, this can impair your concentration and mood. It might also cause you to suffer from more frequent headaches.
Drinking an inadequate amount of water may decrease the following:
- Memory (short term)
- Reaction speed
- Focus and attention
Dehydration, even it’s mild, can also decrease your physical performance. Specifically, that’s because a lack of water can reduce your muscle strength, endurance, and power.
Benefits of Drinking Water for Weight Loss
Drinking more water can also help you to lose weight by boosting your metabolism as well as curbing your appetite.
On the flip side, if you are chronically dehydrated, this can increase your risk for obesity. In addition, it can contribute to serious health conditions, like cardiovascular disease, diabetes, and cancer.
Ideally, you should drink water around 30 minutes before each meal, as this will help you to feel fuller before eating. This will ultimately help you to consume fewer calories each time you eat.
Also, remember that it’s not uncommon for the body to think you’re hungry when you’re actually thirsty. So, whenever you feel a twinge of hunger, it’s best to reach for a glass of water before indulging in your go-to snacks and treats throughout the day.
By drinking an adequate amount of water each day, you may find it easier to manage your appetite and, in turn, maintain your desired body weight. This is particularly true when you combine your drinking regimen with a nutritious eating plan.
Additional Water Benefits
In addition to helping your brain, promoting healthy muscles, and aiding in weight loss and management, water can positively affect several other aspects of your body.
For instance, by increasing your water intake, you can prevent or overcome constipation issues. In addition, increased water intake can help to prevent recurring infections in your bladder and urinary tract.
High water intake may furthermore decrease your risk of developing kidney stones. It can additionally keep your skin hydrated and therefore help individuals who struggle with acne.
Water can furthermore help with regulating your blood pressure and body temperature. In addition, it can help you to cushion and lubricate your joints.
With an appropriate amount of water intake, you can also protect your body tissues, like your spine.
Finally, adequate water consumption is necessary to rid your body of its waste through bowel movements, urine, and sweat.
Signs That You Aren’t Drinking Enough Water
You can tell that you are not consuming enough water if you feel excessively thirsty during the day. Dry skin, dry eyes, and a dry mouth are also signs of dehydration.
If you feel irritable, dizzy, or confused, you may also need to drink more water.
Additional symptoms of dehydration include fatigue and decreased urination.
How We Can Help You to Drink More Water
As a general rule of thumb, eight cups of water is the appropriate amount of water to drink per day. However, the right amount of water for you will ultimately depend on factors like your sex, diet, and location.
At Polar Camels, we take pride in offering top-tier water bottles, cups, and tumblers to help you to stay hydrated. We also offer custom hydro flasks as well as lids for your current Polar Camel drinkware.
Get in touch with us to learn more about our drinkware options, and place an order today!