How Much Water Should You Drink?

by: Justin Osborne, Education Writer

Water is a very critical component and requirement in our bodies.
Individuals function differently based on the amount of water they consume. This makes answering the question, “How much water should you drink?” a bit difficult. It’s essential for you to experiment to find the amount of water that is sufficient for you. It may seem like a complicated assignment, but there are certain things you could to keep you on track. Here are some tips to help you decide how much water you should drink.

When Should You Drink Water?

Whether you are following a healthy gut diet plan or eat a diet rich in saturated fats, we all need water. It is essential for energy, nutrition absorption, waste removal, the growth of cells, and several other functions.

Here are some tips for when you should drink water:

  • As Soon as You Wake Up (Wakes Up GI Tract)
  • When It’s Hot (Avoid Dehydration)
  • During and After Vigorous Exercise
  • 30 Minutes Before Eating to Help with Digestion of Food
  • Whenever You’re Thirsty (Ditch the Refined Sugars!)

Anytime you’re feeling thirsty, pass up the impulse for an extra coffee, soda, or milk. Opt for water.

How Much Water Should You Drink to be Enough?

It depends. I know you might have come across the idea that an individual should aim at drinking 8-ounce glasses of water on a daily basis. However, you need to understand that the amount of water that you are actually supposed to drink per day is highly individualized than it is thought.

According to the Mayo Clinic,

“Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more [1].”

Mayo Clinic

It is recommended that men should take about 3.7 liters of water every day, which is about 15.5 cups of water, while women should take about11.5 cups that is equivalent to about 2.7 liters of water. Based on this, there is no exact answer to the amount of water that an individual should consume per day. It is not easy to accurately define.

How Much Water Should You Drink By Age?

Well, the 8-ounce glasses of water rule may be utilized as a starting point, but this cannot be followed on the basis of a well-researched and solid information. Water makes about 60 percent of your body weight [2].

H20
Glug! Glug! Glug!

This percentage is so high because all body systems and organs require water for them to function appropriately. Water consumption should be based on such factors as activity level, age, sex, and others that include breastfeeding and pregnancy.

For adults (aged over 19 years), it is recommended that you consume about 124 ounces and 88 ounces for men and women respectively. These totals should be the overall amount of water you consume per day. The amounts include not only liquids but also the food materials you eat or drink that compose water such as vegetables and fruits.

water for kids
Yay water!

The recommended water intake for children is largely based on their age. For those children aged between 4 and 8 years, they should take 5 cups, which is equivalent to about 40 ounces every day regardless of their gender.

As the age bracket is increased to between 9 and 13 years, the water intake should increase to 7 – 8 cups, which is equivalent to 56 – 64 ounces. The water intake recommendation for those aged between 14 and 18 is 8 – 11 cups or 64 – 88 ounces.

Other Things to Consider for Drinking Water

We take for granted how much water our body blows through. It’s easy to neglect how much water you should drink. There are moments when we’re really into an outdoor activity. Perhaps you got sick? Maybe you just moved to a warmer area? If you’re changing up your routine, remember to stay hydrated!

You should consume more water if you are:

  • Living in Hot Climates
  • Exercising Often
  • Vomiting
  • Having Diarrhea
  • Fever
  • GI Issues

These attributes cause you to lose significant amounts of water from your body. You need to compensate for that by drinking more water.

To be precise, you may need to add between 2 and 3 cups of water per day if you engage in workout exercises exceeding one hour. Medical practitioners usually recommend that you consume drinks that have electrolytes as a way of ensuring that your electrolyte balance remains more stable.

Benefits of Staying Hydrated

By drinking water, you are replenishing your stores in the body, and numerous body processes are undertaken effectively. When you lack sufficient water in the body, the performance and functionality of different organs is derailed and significantly compromised.

Therefore, drinking water gives you benefits such as:

  • It keeps the temperature of your body within the desired range.
  • It helps you in eliminating body wastes through bowel movements, sweat, and urine.
  • It protects various body tissues such as your spine.
  • It lubricates and cushions your joints.

We cannot overlook the fact that drinking water makes your body cells to become more robust. That is why research shows increasing water consumption can you help your skin physiology [3].

water for skin health
Water for skin, inside and out

The bottom line is that drinking enough water keeps the skin, as the largest body organ, hydrated and healthy. Due to the fact that water does not have any calories, you can be sure that it’s a crucial component of the Thryve Gut Health Program.

Risks with Not Drinking Enough Water

With water being a critical component in the human body, there are risks and health implications that are associated with not taking enough water in your body. The top risk is dehydration.

Dehydration occurs when body water of an individual is lost more than it is taken in. You may know that you are dehydrated when you feel thirsty or fatigued.

dehydration
Accurate picture of dehydrated insides

When your urine is not clear or is not coming frequently, you can be sure your body is currently dehydrated.

For children, you may notice dehydration due to fewer wet diapers, lack of tears when the child cries, or dry tongue and mouth.

Dehydration is associated with such side effects as:

  • Unclear Thinking
  • Confusion
  • Shock
  • Kidney Stone Formation
  • Feeling Constipated
  • Overheating
  • Mood Change

When dehydration is not severe, it can be rectified through taking water or other fluids. However, severe dehydration may require you to seek medical attention. A medical practitioner will prescribe salts and intravenous (IV) fluids to ensure that the issue of dehydration is eliminated completely.

What is the Harm of Drinking Too Much Water?

When you drink too much water, there are health implications that are inevitable. Excess water dilutes the electrolytes in the blood, which leads to a decline in the sodium levels in the system [4]. Overhydration may result in a condition referred to as hyponatremia.

The symptoms of hyponatremia include:

Down and dehydrated
  • Confusion
  • Headache
  • Fatigue
  • Vomiting
  • Nausea
  • Irritability
  • Cramps
  • Muscle Spasms
  • Seizures
  • Coma

This condition is not common, but it is a possibility for children and marathoners who may be tempted to consume too much water in a short time.

Best Gut Health Foods for Water Intake

For any individual, it is extremely important to remain hydrated, which does not simply imply drinking water only. Most of the foods we consume on a daily basis constitute about 20 to 30 percent of the water that we require in our bodies [5].

Therefore, in addition to consuming the 9 to 13 cups of water every day based on gender, it is equally important to eat a variety of vegetables and fruits.

Some of the foods that are considered to have a high water content are:

  • Watermelon
  • Spinach
  • Cucumbers
  • Green Peppers
  • Berries
  • Cauliflower
  • Radishes
  • Celery

This post is very insightful on how we can keep ourselves healthy through consuming water. There is no doubt that water is the best choice for eliminating dehydration because other drinks like those with sugars are associated with such health problems as inflammation and weight gain. To get control of the microbes that grow thanks to these dietary choices, be sure to check out the Thryve Gut Health Program.

Not attending to water intake issues may lead to worse conditions, such as diabetes. Do not wait to feel thirsty to drink water. Consider drinking water during meals and consume foods that are water-rich. I hope this post gives a better answer to the question, “How much water should you drink?”

Thryve Probiotics Gut Health

Justin Osborne is a writer at dissertation service and writing services, he loves to share his thoughts and opinions about education, writing and blogging with other people on different blogs and forums. Currently, he is working as a content marketer at best essay writing services and custom paper writing service.

Resources

[1] “Water: How Much Should You Drink Every Day?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 6 Sept. 2017, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.

[2] “Total Body Water Data for White Adults 18 to 64 Years of Age: The Fels Longitudinal Study.” Kidney International, Elsevier, 17 Dec. 2015, www.sciencedirect.com/science/article/pii/S0085253815462829.

[3] Palma, L., Marques, L. T., Bujan, J., & Rodrigues, L. M. (2015). Dietary water affects human skin hydration and biomechanics. Clinical, cosmetic and investigational dermatology, 8, 413–421. doi:10.2147/CCID.S86822

[4] Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews68(8), 439–458. doi:10.1111/j.1753-4887.2010.00304.x

[5] Guelinckx, I., Tavoularis, G., König, J., Morin, C., Gharbi, H., & Gandy, J. (2016). Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys. Nutrients8(10), 630. doi:10.3390/nu8100630