How much water should you drink each day?

Studies vary based on many variables.  Fact; your water intake depends on many factors; health, your size, weight, how active you are and where you live.

There is no one formula for everyone. Knowing more about your body’s need for fluids will help you estimate how much water you should drink on a daily basis.

Water makes up about 60 percent of your body weight and it is critical that you maintain a healthy hydrated system. If you are trying to lose weight, drinking more water in your diet that is needed probably won’t help. However, if you find yourself dehydrated which is more common than not, topping off the tank can definitely help.

Water cleanses your system thus helping the body function properly. If you don’t keep your body properly hydrated throughout the day your energy levels and brain function may suffer. On the upside, increased water intake may reduce body weight by increasing your metabolism and reducing your appetite.

How much water do you need?

Every day you lose water primarily through your perspiration and urine. In order for your body to function properly, you must replenish its water supply by consuming sources that contain it, such as other beverages and foods.

The Institute of Medicine determined that an adequate intake of total beverages per day on average for healthy adults in a moderate climate are as follows:

• Man         13 cups (3 liters)
• Women     9 cups (2.2 liters)

Health authorities commonly recommend eight 8-ounce glasses of water a day. That’s about 2 liters, which is not far off from the Institute of Medicine recommendations. This is called the 8 by 8 rule and is very easy to remember.

Ask yourself some of the below questions to see if you need to modify your total fluid intake.

• Exercise. Drink extra fluid to compensate for any fluid loss in your workouts or activities that make you sweat. An extra 1.5 to 2.5 cups (400 to 600 milliliters) of water should suffice for short sessions of exercise. increase amounts for more intense exercise lasting over an hour.

• Environment. Drink extra fluid to compensate for any fluid loss in hot or humid weather. Heated indoor air can cause your skin to lose moisture. Higher altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

• Health conditions. Drink extra fluid to compensate for any fluid loss when you have fever, vomiting or diarrhea, causing your body to loses additional fluids.

• Pregnancy. Drink extra fluid to compensate for any fluid loss when you are expecting or breastfeeding to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 10 cups (2.3 liters) of fluids daily and women who breast-feed consume 13 cups (3.1 liters) of fluids a day.

The general rule of thumb

Your fluid intake is most likely adequate if your drinking enough fluid so that you rarely feel thirsty and having colorless or light yellow urine when going to the restroom. Be sure to check with your doctor or a registered dietitian if you’re concerned about your fluid intake or have health issues. He or she can help you determine the amount of water that’s right for you.

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