Advertising
Advertising

How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

We all know that water is important to general health and well-being. But are you actually drinking the right amount of water? Perhaps you suspect that some of your health issues are related to dehydration or over-hydration? Getting the right amount of daily water is important because your body needs this to function properly.

How much water should you drink each day

For a long time, conventional wisdom suggested that we drink 8 glasses of water a day. However, this figure does not have any basis in scientific evidence.[1]

Experts instead advise that each person should drink the right amount of water for their body weight, level of physical activity and the climate.

So if not 8 glasses, how much?

Advertising

The scientific answer that most healthcare professionals and experts agree on comes from the IoM (Institute of Medicine). The IoM is an independent, non-profit scientific organization and they recommend 2.7 liters of water a day for adult women and the figure of 3.7 liters for adult men. This is generally applicable to adults who have reasonably good health and live a sedentary lifestyle in a temperate climate.

    However, there are instances where you may need to drink more water. For example, if you are in a hot climate or take part in demanding physical activity. According to the American College of Sports Medicine, you should aim to add 12 ounces of water to your daily intake for every 30 minutes of demanding physical activity.[2]

    Why human beings need that much water

    To put it simply, your body cannot function well without the right amount of hydration. This makes sense when you consider that water makes up around 60% of our body weight.

    Advertising

    The human body has many important functions to perform and needs water to do most of them. For example, your blood needs to carry oxygen to all the cells in your body but it can only do this with water.[3]

    Are you drinking the right amount of water?

    If you are not drinking the right amount of water, then you are either dehydrated or over-hydrated.

    Signs of drinking too little water

    Here are some simple things to look out for if you are dehydrated:

    Advertising

      • Your mouth is dry
      • The color of your urine is dark
      • You feel dizzy or have headaches
      • You generally feel tired or lethargic

      Signs of drinking too much water

      On the other hand, over-hydration or hyponatremia is usually caused by the over consumption of water in a short amount of time. This can lead to water intoxication and early symptoms of water intoxication can look like the symptoms of exhaustion and heatstroke.

      Here are some common symptoms to check for if you are worried about over-hydration:

      • Nausea
      • Vomiting
      • Diarrhea

      Watch this video to find out what happen when you drink too much water:

      Quick ways to adjust your water intake

      The sad truth is that most people are likely to be dehydrated instead of over-hydrated. In fact, some estimate that as many as 75% of Americans are dehydrated.[4]

      Advertising

      If you are not drinking enough water then you can remedy this by knowing what your correct daily water intake is and drinking up to that amount.

      Here are some quick ideas to get more water into your diet:

      Now that you have an idea of how much water you should drink in a day according to scientists, it’s time to adjust your water intake accordingly.

      While reading this article, you might have discovered that you need to drink less water. However, if you’ve learned that you need more water, then you can do this simply by flavoring water with herbs, keeping track with an app and eating water-rich fruits like watermelons.

      Getting the right amount of daily hydration into your diet will not just benefit your health but also your well-being.

      Featured photo credit: Luke George via mrwatergeek.com

      Reference

      [1] US National Library of Medicine National Institutes of Health: “Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 x 8”?
      [2] American College of Sports Medicine: ACSM Information On Selecting and Effectively Using Hydration for Fitness
      [3] University of Rochester Medical Center: Overview of Blood and Blood Components
      [4] University of Florida Health Podcasts: Studies Show Most Americans Are Dehydrated

      More by this author

      Luke George

      Health Author

      Benefits of Water: Science Proved 5 Great Reasons to Stay Hydrated Best Water to Drink Best Water to Drink (The Ultimate Guide to Drink for Better Health) How Much Water Should You Drink In A Day How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

      Trending in Physical Strength

      1 The Lifehack Show: How Exercise Slows Aging with Judy Foreman 2 How to Learn Yoga (The Beginner’s Guide) 3 7 Best Lower Back Stretches for Relieving Pain 4 7 Beginner Yoga Exercises for Men to Increase Mobility 5 When Is the Best Time to Work Out? (Science-Backed Answer)

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on February 17, 2020

      5 Reasons Why You Should Always Be Who You Are

      5 Reasons Why You Should Always Be Who You Are

      When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

      When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

      So how to be who you are and always be yourself?

      “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

      You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

      Why should you always be yourself? Because you will:

      1. Live in Alignment With Your Values and Beliefs

      Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

      When you know your values and why you do what you do, you will live according to your own values and beliefs.

      Advertising

      2. Establish Your Own Identity

      When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

      There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

      3. Build Courage

      It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

      It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

      Advertising

      4. Establish Boundaries

      When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

      But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

      Create and establish your boundaries.

      5. Find Focus and Direction

      When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

      Advertising

      When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

      No matter what you experience in life, the only person that will always remain constant is you.

      More Tips about Staying True to Yourself

      Featured photo credit: María Victoria Heredia Reyes via unsplash.com

      Read Next