TikTok has a new fad to display – customized water bottles and gallon-a-day water challenges! As much as influencers are promoting it, and more and more people are taking up this challenge, there is one question that lingers – exactly how much water should a person drink a day?
According to a noted nutritionist, “Water is essential for your body. Given that the average human body is 60% water, and it has multifarious activities such as – lubricating your joints, managing hormonal levels, transporting nutrients throughout the body, regulating your body’s temperature, and even waste removal, it is a solid sip!” When asked ‘what’ is the ‘ideal amount’ – he candidly replied – “…the thumb rule is 8×8, eight-ounce cups of water, eight times…research shows water recommendations vary depending on age, your activity level and gender…”
That is something that requires further discussion. This post will bring you the answers you seek. Stay tuned –
How much water should a person drink a day?
This is a curious query that throws up a plethora of possibilities. On the one hand, most people suggest you follow the 8X8 rule, while others concentrate on checking out the other facets. We will update you on the same –
As per the Watson Formula: Male – 3.7 liters / Female – 2.7 liters
Note: The standards mentioned here are based on US rankings
| INFANTS | Medics do not recommend giving plain water to newborn babies till the age of 6 months.
Rather their primary form of liquid should be either – breastmilk or formula milk |
| KIDS ABOVE 1 YEAR | 1-4 cups of water
Include 1 glass of fresh fruit juice and 1 glass of cow milk for stronger bones within the total water intake level |
| ADULTS (19-30 years) | In this case, if not mentioned otherwise then the standard –
Male: 3.7 liters (15.5 cups) Female: 2.7 liters (11.5 cups) Pregnant Ladies: Require an additional 0.3 liters Breastfeeding Ladies: Require an additional 0.7 liters |
| ELDERLY | If you have no medical issues whatsoever, you can surely continue with your standard water intake.
For those of you with various medical issues, undergoing treatment, or recovering from a surgical process, you must consult your doctor |
What factors affect your water consumption levels?
In the above section, you have seen for yourself how much water should a person drink a day based on a standard average. It is now time to understand the factors that determine your total water consumption levels. They are –
1. The temperature of your concerned residential area
The temperature conditions that you live in play a huge role in your daily water consumption level. It is natural that if you live in a warm region, you will sip on more water, whereas, if you stay in a colder region, you will have the urge to drink less water. To ensure that your water consumption levels are up to the mark, you may use a water reminder app.
2. Your level of physical activity
It is natural that if you are active, and follow a regular exercise routine, then the water loss you face will be comparatively more than a general individual. Regarding the athletes, their water levels are strictly monitored and since they have a higher activity level, naturally, their water consumption levels are higher.
3. A person’s overall health matters
Have you been ill for some time now? Or are you on diuretics? In that case, you need to consume comparatively more water versus the standard consumption rate. In such cases, you need to notify your medical professional and follow their suggestions.
4. What you eat is crucial
For the unversed, a certain amount of your diet comprises water. The vegetables and fruits you consume (especially, cucumber and watermelon types of fruits) fill in for your share of water content in the body. Let us share the details with you –
| WATER CONTENT | FOOD/FRUIT |
| 90-99% | Beverages (tea/coffee), spinach, lettuce, skimmed milk |
| 80-89% | Apples, oranges, cooked broccoli, carrots |
| 70-79% | Avocados, baked potatoes, banana |
| 60-69% | Chicken breasts, fish, beans |
5. If you are pregnant or breastfeeding
In case you are pregnant or a nursing mother (with no other medical issue as such), you must consume the standard amount of water, and a little more (within 0.3 – 0.7 liters).
These are some of the critical factors that determine your water consumption levels in the long run. As an aware individual, you must take care of the same.
What is counted as a ‘water intake’ level?
Now that you have seen for yourself, the adequate amount of water, and the factors that determine it, the next query that most people would have is – what precisely is ‘counted’ as water consumption? Let us give you an insight into it –
1. Your consumption of tea/coffee
Most of you love your morning beverage, but did you know that this also counts into your total water intake level? Yes, they provide your body, with the required water content at that point in time and also have a diuretic effect. As per the stated norm, any healthy individual can drink up to 4 (8-ounce each shot) of coffee. However, refrain from too much of it, as it may cause dehydration.
2. Sports drinks are also categorized as water
Whether you are in active sports or not, once in a while you must have sipped on a bottle of your favorite sports drink. Well, technically speaking, if that is part of your daily diet, then this counts into your total water consumption level. Additionally, it is healthy since it is packed with various nutrients, helps replace the salt lost through sweat, and manages your electrolyte balance. If you are a user of an app for drinking water reminder, you can schedule a sip with any chosen sports drink.
3. If you consume energy drinks
For those of you who are fans of this, compared to sports drinks, these are packed with stimulants (that raise your dopamine levels) and sugar. These constituents, just like caffeine, provide you with an immediate high. So if you have a couple of shots of this a day, then that too would be a part of your daily total water intake.
4. Your alcohol consumption levels
Those of you who are regular drinkers must note that – though alcohol is considered to be part of your ‘total’ water intake (measured daily), it causes dehydration vis-a-vis the other drinks you consume.
5. Foods that are part of your regular diet
If your plate has a plethora of fruits and vegetables like – cucumbers, watermelon, celery, vegetable soups/stews, or even iceberg lettuce, then that also counts into your water intake level. The above-mentioned food items are packed with water (almost 90% and above) which adds to the standard water levels of your body.
How much water is ‘too much’?
As mentioned before in this post, a water drinking app will assist you in managing your water consumption levels, it is simultaneously important to understand – how much water is ‘too’ much water. We will give you the details –
- For starters, notice your urine. A healthy individual following a standard US-based diet is said to have a light yellow to yellowish color of urine. If you notice your urine to be colorless, then that is a sign of overhydration. Track water intake immediately.
- If not monitored on time, you could develop a medical issue called – hyponatremia. Here your total water consumption levels do not match the amount of water your kidney can filter. With sodium levels getting diluted, cells start swelling. If not monitored on time, it could lead to congestive heart failure or even kidney damage.
- Water intoxication is another issue that crops up. The key symptoms of it are – vomiting, nausea, and a confused state of mind.
Therefore, as an aware individual, you must keep a note of your water drinking level in tune with your age, weight, and other noted factors.
Does drinking water help you lose weight?
To those of you asking how much water should a person drink a day to shed some weight, here is the answer – drinking the adequate amount of water, as mentioned above, assists in boosting your metabolism levels, and that helps shed some kilos naturally.
Various verified sources over time have reported that drinking close to 2 liters of water daily could enhance your energy expenditure levels by 23 calories (thanks to a thermogenic physical response). Also, it is a well-known fact that if you drink water just before a meal, the body cannot differentiate and you end up consuming less amount of food. This is one of the most followed techniques for shedding weight.
How does drinking water help prevent health issues?
For those of you looking to manage your water consumption levels, you can download the Water Reminders App. This is available for both Android and iPhone and will assist to track water intake in the long term.
What are the signs of dehydration?
Before we close, and you rush off to mark your timings on the water drinking app, let us quickly summarise the dehydration signs for you –
- Strong odor and deep yellow (could be dark as well) urine.
- Dryness in mouth, lips, and tongue.
- Suddenly feeling thirsty.
- A sense of lightheadedness or tiredness.
If you see or feel any of the above symptoms, you must immediately reach for your water bottle.
The bottom line
As the old proverb goes – too much of anything, even the best of things is not good! That truly holds up for even the elixir of life – water. Assuming you have been reading this post well, you have a fair idea about how much water should a person drink a day (including other drinks) and streamline the same. With a water reminder app installed, this will assuredly become easier. You must also check the associated factors to ensure that you are not indulging inappropriately in too much of anything.
Frequently Asked Questions
1. How to know you are overhydrated?
The first sign to understand that your body is overhydrated is – your urine turning colorless. Normal urine color is light yellowish, or the standard yellow. Apart from that, if you are feeling dizzy, or nauseous and vomiting despite any other noted medical condition, that could be a sign of overhydration.
2. How to get your daily fill of water?
If you wish to bring a twist to your water, and yet not cut down on it – just add sliced fruit, cucumber, or lemon to it. You will feel refreshed and get some taste on your tongue. Also, if you are keeping track, then rather than filling up a jug of water (that might look humongous to drink), opt for small bottles.
3. Does your water consumption affect your brain or energy levels?
Absolutely, it does! If you are not hydrated, then your energy levels take an immediate hit, and there are chances of developing a mental fog. In fact, some surveys have also reported, that if your body is not hydrated enough, it could result in even a loss of 1% of body weight. A study on some Chinese male students by an independent agency showed that – after 36 hours of ‘no water consumption’ the ‘seemingly normal’ students felt fatigue, and a lack of focus for a short span of time.
