Gulf Coast Wellness

Tips to create an easy healthy lifestyle

  • Home
  • About
    • Start Here
  • Services
    • Nutrition Services
    • Massage and Bodywork Services
    • Yoga and Fitness Services
  • Blog
    • Recipes
    • Nutrition
    • Fitness
    • Healthy Lifestyle
    • Healthy Kids
  • Resource Library
  • Contact

How Much Water Should You Drink Every Day?

04/15/2018 By CTWellness

Water.  It is the one single element any living thing cannot do without for an extended period of time. Did you know everybody is a little different in how much water they need?  Ask yourself, “How much water should I drink daily?”

Everyone is a bit different on how much water they need to drink. Are you asking yourself "how much water should I drink"? Here's how to tell if you need more, the health benefits of drinking enough water, and a FREE printable hydration tracker

How much water should I drink every day?

There are several factors that contribute to how much water a person needs to drink per day. And believe it or not, it can vary from day to day.  I know the last thing anyone wants to do is more mental math about another thing in their life. But, the good news is you won’t need to do that math every day.

Once you get your amount figured out, you can just aim for that number and also listen to you body. It’ll all balance out.

How Much Water Should You Drink?

There is a lot of widely varied advice out there about what that magic number is. European and American health administrations recommend adults drink 8-10 Cups/2-2.5L per day (3)  Meanwhile a Harvard Medical professor recommends half that per day (4) .

Everyone is a bit different on how much water they need to drink. Are you asking yourself "how much water should I drink"? Here's how to tell if you need more, the health benefits of drinking enough water, and a FREE printable hydration tracker

Newer research suggests that these “one size fits all” might get close to the range but some people may need more depending on the following factors (4)

  • Weight
  • Gender
  • Activity Levels
  • The season/ Outdoor temperatures
  • Electrolyte levels
  • Amount of alcohol and caffeinated beverages consumed
  • If you are pregnant or breast feeding
  • Diet

Some of those might sound a little weird right? But here’s why…

Weight and Gender

You might be wondering why it is recommended men drink more than women.  It has to do with how much you weigh.  Generally speaking, men are bigger so they need more water.

Everyone is a bit different on how much water they need to drink. Are you asking yourself "how much water should I drink"? Here's how to tell if you need more, the health benefits of drinking enough water, and a FREE printable hydration tracker

Designed by Freepik

With the recent uptick in obesity over the last couple decades, many nutritionists, doctors, and trainers are recommending that instead, you base your water intake on your weight.  To calculate this, take your current weight and divide that number by 2.  That number is the base amount of how many ounces of water you should drink every day.  For example…

Lets say you weigh 150 lb.  150 / 2 = 75.  You should start with 75 oz. of water per day.

Activity, Temperatures, and Electrolytes

Did you know athletes can lose up to 6-10% of their water weight by sweating?? (1)  That’s A LOT! Regardless of whether you’re an olympic athlete or just doing some yard work on a hot day, increased activity levels will guarantee you need to add a cup or two of water onto your basic intake.

But what about electrolytes?  Electrolytes are the minerals that allow your muscles to absorb water. Electrolytes can leave the body through sweating, urination, and defecation (5).  So the more you sweat, the more you need to replace electrolytes via your food (I’ll get to that in a minute) or with a sports drinks.

However, sports drinks often contain high levels of sugars and/or caffeine, making them not so healthy.  It is recommended that sports drinks only be consumed if you have an hour of heavy exercising (4) or some quality outdoor time on a hot day.

Everyone is a bit different on how much water they need to drink. Are you asking yourself "how much water should I drink"? Here's how to tell if you need more, the health benefits of drinking enough water, and a FREE printable hydration tracker

Pregnant and Breast Feeding Women

Depending on your resource, it is recommended pregnant and breastfeeding women consume an additional 16-32 oz/0.5-1L of water per day.  This is due to the fact that you are maintaining and creating a living person other than yourself. The extra water goes to hydrating the baby and/or producing sufficient milk supply.

Diet and Beverage Consumption

This is where the extra mental math begins. Keep in mind that listening to your body in this factor goes a long way!

First, what beverages count the same as water? Herbal Teas, Juice, sports drinks, and milk can all be counted as water intake.  Even caffeinated beverages such as tea and coffee, despite the fact that they are diuretics (aka, water eliminators) don’t dehydrate you as much as originally thought (4).  However, it is unclear how much hydration comes from a cup of coffee or tea.

Related: Health Benefits of Drinking Lemon Water: Morning Vs Bedtime

People who eat a high amount of fruits and vegetables can claim some of their water intake from food.  Certain fruits such as watermelon are nearly 100% water for example

Everyone is a bit different on how much water they need to drink. Are you asking yourself "how much water should I drink"? Here's how to tell if you need more, the health benefits of drinking enough water, and a FREE printable hydration tracker

Keeping Track

Some people are good with keeping track of things but, I, however, am not!  I need a little help in that department. I like to keep this tracking sheet on the fridge as both a reminder to drink water, and an easy and convenient way to record it all.

You can also listen to your body.  Do you feel thirsty? Are you craving a water rich food? Is your urine light or dark? How is your energy level?  All these are ways your body tell you about hydration.

30 day hydrations to help you keep track of how much water you should drink daily

How Being Hydrated Affects The Body

Water is the key to feeling good and having energy.  The following are some of the studied and proven effects of being properly hydrated

  • Hydration affects your energy levels (1)
  • Drinking more water improves brain and memory function (1)
  • Getting all your water in can help prevent headaches (1)
  • Being hydrated can help you lose weight (1)
  • Drinking more water may help prevent and/or treat kidney stones (1)
  • Proper hydration aids in colon health and prevents constipation (1)
  • Water lubricates your muscles and joints (2)
  • Drinking enough water helps to regulate body temperature (2)
  • Being hydrated helps with skin elasticity (2)

Water is amazing, isn’t it?  Next time you wonder “how much water should I drink?” get your tracking sheet and take a quick look at your day.  When in doubt, shoot for the moon and you’ll land among the starts. Make a conscious effort to drink all your water and I guarantee you will see results in energy levels and much more. Fast!

How much water should you drink daily?  Tell me in the comments.

Everyone is a bit different on how much water they need to drink? Are you drinking enough water? Here's how to tell if you need more, the health benefits of drinking enough water, and a FREE printable hydration tracker
The health benefits of drinking enough water can be life changing. How do you know if you're getting enough water? Here's how to calculate how much water you need PLUS a free printable hydration tracker to help you reach your water drinking goals
Everyone is a bit different on how much water they need to drink? Are you drinking enough water? Here's how to tell if you need more, the health benefits of drinking enough water, and a FREE printable hydration tracker

Filed Under: Healthy Lifestyle, Nutrition

« The Health Benefits of Massage Therapy
How To Buy Essential Oils »

Comments

  1. Bluegreenguitar says

    04/17/2018 at 20:48

    Who thought something as "simple" as drinking water could be so complicated! Lots of interesting points. It definitely makes sense that everyone will have different hydration needs at different times. Also, it seems like coffee can actually be hydrating as well. And, moreover, a lot folks forget (myself included) to think about electrolytes and not just water! I try to drink a cup of water when I wake up, and then some fruit or veggies with a high water content - ideally a coconut! Also, I think people forget to hydrate their skin. It's not exactly the same, but I imagine it will help overall hydration - what do you think? Best wishes!
    • CTWellness says

      04/17/2018 at 21:12

      Thank you! As far as the skin goes, I don't recall which resource it was, but one of the sites quoted I read that drinking water wasn't exactly the same as hydrating the skin. If I understood correctly, being hydrated helps with elasticity, but not with dry skin. Dry skin needs some sort of omegas or healthy fats addition to take care of that aspect. So in that regard, yes, I completely agree, people forget/don't realize what it takes to properly hydrate the whole of the skin.
  2. Karen Ching says

    05/22/2018 at 10:45

    I learned the consequence of not drinking enough water the hard way. I just had a minor surgery, the doctor removing two cysts--one on my left hip, the other on my waist line. The doctor said the cysts were because of the body wastes that weren't able to be removed. And that would have been prevented if I just drank more water. But now I'm fine and drinking more than ever :)
    • CTWellness says

      05/23/2018 at 06:30

      Wow! I didn't know that about cysts. What an easy fix, that one might have to be added to the list. So glad you're ok, and (raises glass of water) here's to them not coming back!
  3. Adam says

    05/23/2018 at 03:59

    Nice article! I too am not the best at keeping track of my water intake. I think just getting some in you periodically throughout the day can do wonders. That picture of that lemon water looks amazing by the way haha. I think I might get me some right now!
    • CTWellness says

      05/23/2018 at 06:33

      Thanks Adam! Yes, it's definitely best to drink a little bit throughout the day. The body can only absorb so much at one time. I know I certainly feel a difference doing it spread out vs all at once.
  4. Michael Simmons @ Diligent Chef says

    08/29/2018 at 23:21

    Thanks for useful tips, Ashley. It is very good that you are talking about such factors as weight, sex, activity and other factors that may affect the recommended daily amount of water for consumption. I am sure that these tips will definitely help your readers. Water is life, so it is not surprising that everyone who cares about their health pays a lot of attention to the quality and quantity of water they consume. My wife and I drink alkaline water every day, and we use alkaline water pitchers, while our kids are crazy about water with pieces of lemon, grapefruit and mint in it.
    • CTWellness says

      08/30/2018 at 07:48

      Thank you! That sounds delicious! Infused water is a fantastic way of getting it all in, plus some extra vitamins too
  5. James Langman@HeavyBubbles says

    04/01/2019 at 07:32

    Drinking is really important to stay hydrate and active. I think a person should drink as much water as he can a day. It keeps the body cell fresh and skin glowing. But I prefer taking infused water than drinking normal water
    • CTWellness says

      07/20/2019 at 20:28

      I think a lot of people feel that way...sometimes you just need a little flavor. Infused still counts as regular water intake so have as much as you need!
  6. Sam Glen @ vibrant says

    01/24/2020 at 04:38

    Thanks for sharing I just try very hard at least to consume 8 glasses recommended by almost all health expert. I didn't know there are factors to determine the amount of water you take daily. What I pay attention to is making sure I take pure filtered water. Sometimes I pass It through alkaline water pitcher to add those beneficial minerals and add a taste that helps me achieve my daily intake goal
  7. Tina says

    10/05/2020 at 03:21

    Thanks! I will start drinking water. I installed myself an application Water Drinking Reminder Will help me.
    • CTWellness says

      12/03/2020 at 06:49

      Yes, I've used one myself, they really do help!

Trackbacks

  1. 20 Ways To Get Healthier Right Now! - Gulf Coast Wellness says:
    05/05/2021 at 14:15
    […] Read more: How much water should you drink every day? […]
logo
Health Ads by

About me

Hi! I'm Ashley, Owner of Gulf Coast Wellness. My goal is to help you realize and reach your health and nutrition goals. I believe a healthy lifestyle shouldn't be about sacrifice, but about finding what works for you and makes you excited to continue on that path.

Food Advertising by logo
Food Advertising by logo

Copyright © 2017 Cold Texan Wellness