How Much Water Should I Drink

How much water should I drink? This is the most common doubt among most people. Do not worry. You are going to get an answer for that now after reading further.

Water is essential for human beings and all other living organisms like animals and plants to stay healthy and work properly. That means staying hydrated is important. Water helps our body to function properly.

Therefore, we should always stay hydrated. It is recommended to drink around 1.5 liters to 2 liters of water on average every day. Therefore 8 glasses of water is a daily requirement for our body.

Drinking water is more individualized, which mainly depends on a person’s body weight, gender, age, and the amount of physical activity daily. Therefore, the amount of water intake solely depends upon the factors mentioned above.

Most people don’t realize the true significance of drinking the correct amount of water every day and how it can impact your health and weight loss efforts.

Water intake also keeps the body hydrated all the time. According to a study conducted by Harvard medical school, drinking just two cups of water, which is smaller than bottled soda, before meals helped dieters lose an extra five pounds yearly. In addition to this drinking, the right amount of water daily will increase your metabolic rate and help to curb overeating.

Therefore, daily water intake is a must. Drinking less water may cause mild dehydration, and you may also end up losing fluids in the form of urination if you consume excess water. Dehydration can cause problems like headaches and constipation.

Therefore, water is needed for good health apart from healthy eating. Furthermore, it is important to learn how much water should I drink to stay healthy.

1. How Much Water Should I Drink 

How much water should I drink
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It might be difficult to figure out how many glasses of water is enough water. Therefore, doctors always recommend the following :

  • Men should drink 3.17 liters per day which also includes beverages as well other than water.
  • Women should drink 2.7 liters per day which also includes beverages as well other than only water.

 One should keep these two conditions in mind but also should consider many other factors. Therefore based on your individual, you must find out your water intake.

Thus water consumption depends on various factors. For instance, how much water should I drink if I’m an athlete, suffering from kidney stones, or pregnant? When you are drinking plenty of water, your urine will be clear in a light yellow appearance.

2. Causes of Dehydration

Dehydration can occur due to water loss, can get severe, and happens mostly to older people and youth. Dehydration can generally occur due to less fluid intake concerning the requirement of your body. 

2.1. Exercise

Any activity that results in sweating can lead to fluid loss in your body. Therefore, you must drink Drink 8 glasses of water 20 to 30 minutes before you start exercising or during your warm-up. That would prevent you from getting dehydrated.

Drink 15 to 20 ounces of water for 2 to 3 hours before you begin exercising. Drink 8 to 10 ounces of water every 10 to 20 minutes during exercise.

While exercising, the body loses fluids through sweat, so it is important to stay hydrated to avoid dehydration. It is very important to drink water before, during, and after a workout.

2.2. Hot Climate

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Photo by Michael Held on Unsplash

If you live in a hotter climate, it is important to constantly stay hydrated since your body requires more water because of perspiration.

A hot climate or humid climate can make you sweat and requires additional fluid intake. Drinking more amount of water can help people avoid dehydration and heatstroke on hot days.

A full cup of water every 20 minutes interval can help you overcome dehydration in a hotter climate. Your body requires more water to maintain the body temperature during hot days.

2.3. Pregnant Women

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Photo by Michael Held on Unsplash

Women who are pregnant or breastfeeding need more amount of water to support the baby and lactation.

Your body loses fluids if you are suffering from fever or vomiting, or diarrhea. Oral rehydration solution or simple solution can be consumed to recover the fluid loss occurring during diarrhea or vomiting.

Bladder infections, kidney stones, and urinary tract stones are some other health problems that require significant water intake. Therefore, it is better to drink as much water as possible if you are suffering from certain health conditions.

2.4. Illness

If you have a fever, vomiting, or diarrhea, it is very important to drink more water to replace fluids from being sick.

2.5. Medications

Certain medications can cause frequent urination or sweating, which can lead to dehydration1.

3. Common Symptoms of Dehydration

  • Dry mouth
  • Fatigue
  • Feeling very thirsty
  • Dry skin
  • Dizziness
  • dark-colored urine

Dehydration Signs and Symptoms / Dehydration treatment / Dehydration features / Medinaz

It is also important to remember that if you experience any severe signs of dehydration, including confusion, bloody or black stool, extreme fatigue, or sleepiness, seek medical help immediately to avoid severe complications or illness.

4. Health Benefits

Water is important for our bodies to perform properly. It is vital to our health and can have a huge impact on our overall wellness. Drinking water daily has numerous benefits which go beyond our imagination.

Consuming water daily keeps a person fit and hydrated. Let us have a glance at some of the benefits of drinking water

The Benefits Of Drinking Water

  • Helps the body in getting rid of all the waste materials through urination, perspiration, and bowel movements
  • Maintains correct body temperature
  • Lubricates and cushions joints
  • Protects tissues of our body that are sensitive
  • Carrying nutrients and oxygen to your cells
  • Flushing bacteria from your bladder
  • Aids digestion process
  • Prevents constipation
  • Normalizes blood pressure
  • Stabilizes the heartbeat
  • Helps in maintaining good energy levels
  • Staying hydrated keeps your skin healthy

5. Water Consumption According To Weight

How much water should you drink a day?

When it comes to water intake, your body weight is a very important factor to consider. Your body is made up of sixty percent of water. Every system in your body needs water to function.

Although excess water intake can also cause health issues, one should drink water by keeping their weight in mind.

Generally, you should try to drink between half an ounce of water for each pound you weigh. For example, if you weigh 200 pounds, 100 to 200 ounces of water a day.

A man weighing 250 pounds and a woman weighing 100 pounds require different amounts of water every day.

5.1. Water To Be Consumed According To Fluid Intake

Fluid intake is very much necessary for our body. Beverages like coffee, tea, soft drinks, soda, alcohol, and plain water come under the category of fluids. Although most beverages and drinks have a significant amount of water present, some drinks can cause many health issues.

To make it even more clear, excess alcohol consumption might damage your lungs which is very dangerous. Fluid intake also includes drinking sugary drinks, caffeinated beverages, herbal teas, energy drinks, sports drinks, etc.

Energy drinks are different from sports drinks. They contain sugar and caffeine in high doses. Many doctors recommend that children and teens should avoid them.

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Photo by Daniel Sinoca on Unsplash

An excessive quantity of anything is dangerous. Drinking too much water is rarely a problem for healthy adults. Athletes may drink too much water in an attempt to prevent dehydration during long or intense exercise.

When you drink too much water, your kidneys cannot get rid of the excess water. The sodium levels of your blood become diluted. This condition is called hyponatremia, and it can be life-threatening.

However, it is very rare and usually only seen in endurance athletes who are over-drinking to satisfy their thirst at a time while doing very intense exercise or in older adults with certain health conditions.

You should also drink more water when you have a fever, vomiting, or diarrhea because your body loses more fluids than usual during that time. Your doctor may even suggest taking drinks with electrolytes 2to keep up your electrolyte balance.

Hydration tips every athlete needs to know

5.2. Adequate Water Intake

Your fluid intake is probably adequate if

  • You rarely feel thirsty
  • Your urine is a colorless or light yellow
  • No constipation

To prevent dehydration and make sure your body has the fluids it needs, prefer water as your beverage of choice.

6. Tips For Reaching Your Daily Water Goals

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Photo by Bit Cloud on Unsplash

Adequate water intake should be practiced daily, so it’s very important to build a habit of drinking water. Although it seems easy, sometimes maintaining your water record can be difficult. You divide your water intake as per your daily activities, and hence it will help you stay hydrated throughout the day.

6.1. Drinking Water Before Every Meal

Science has proven that drinking 2 cups of water before every meal helps you eat less during mealtime and lose weight. This also helps in staying fit.

6.2. Drinking Water In The Morning And Evening

Get into the habit of drinking one glass of water when you wake up and another 8 cups before going to sleep every night. The easiest way to do this is to keep a glass or bottle of water at your bedside. That way, as soon as you wake up, you can begin your day by drinking water.

6.3. Keep Track By Your Container

One thing that has proven to help people consume enough water daily is to get a special bottle for their water and set a goal of how many times they will fill and finish the bottle.

7. Conclusion

Drinking adequately is important for a healthy lifestyle. Therefore it is important to stay hydrated at all times. Water is an essential element required by our body to function on a day-to-day basis. Therefore it is important to learn the importance of water intake and to include it in our daily habits.

Remember, individual water needs can vary, so it’s always a good idea to listen to your body’s signals and consult with a healthcare professional if you have specific concerns or medical conditions.


Q: Can drinking water help with weight loss?

A: Drinking water can indirectly support weight loss efforts. Water has zero calories and can help increase feelings of fullness, leading to reduced calorie intake during meals. Staying properly hydrated can also support metabolism and fat breakdown. Additionally, substituting sugary beverages with water can help reduce overall calorie consumption.

Q: Is it necessary to drink water even if I’m not thirsty?

A: It’s generally a good idea to drink water regularly, even if you’re not feeling thirsty. Thirst is a sign that your body is already in a mildly dehydrated state. By the time you feel thirsty, you may already be slightly dehydrated. Regularly sipping water throughout the day helps maintain proper hydration levels and supports bodily functions. However, it’s important to listen to your body’s signals and drink when you feel thirsty, especially during periods of increased activity, heat exposure, or illness.

Q: Are there any risks of drinking too much water?

A: While it’s important to stay hydrated, drinking excessive amounts of water can lead to a condition called water intoxication or hyponatremia. This occurs when the balance of electrolytes in your body, particularly sodium, is diluted. It’s relatively rare but can be dangerous. To avoid this, it’s best to drink water in moderation and not force excessive amounts of water if you’re not feeling thirsty. If you have concerns about your fluid intake, it’s always a good idea to consult with a healthcare professional.

Read more

  1. Pandiselvam, Ravi, et al. “Advanced osmotic dehydration techniques combined with emerging drying methods for sustainable food production: Impact on bioactive components, texture, color, and sensory properties of food.” Journal of texture studies 53.6 (2022): 737-762. ↩︎
  2. Li, Matthew, et al. “New concepts in electrolytes.” Chemical reviews 120.14 (2020): 6783-6819. ↩︎

Last Updated on by Suchi



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