How Much Water Should You Drink Each Day, and Why?

Staying hydrated is essential for your overall health and well-being, but how much water should you actually drink each day? With so many recommendations and guidelines out there, it can be hard to figure out the right amount for your individual needs and how to reach that target every day.

The Recommendation

Water should always be your go-to drink, and prioritizing it is the best way to stay well hydrated. Unlike other beverages, water has no calories, sodium, sugar, artificial sweeteners or saturated fat. Plain sparkling water or naturally flavoured sparkling water are also good choices, but watch out for the extra carbonation, which can lead to bloating and digestive discomfort. Read my article Causes of Your Bloating for more on this.

For the average person, women need about 2.7 L of water per day and men need about 3.7 L per day. That said, it's recommended to drink at least 8 glasses of water a day. Sparkling water, herbal tea, milk, tea, juice, soup and even coffee can all count toward your total water intake, but most of them may contain calories from added sugar or fat, which can lead to weight gain if consumed in excess. Coffee shouldn't exceed 2 to 3 cups a day.

Your hydration needs can vary based on your activity level, age, whether you're pregnant or breastfeeding, or whether you have a health condition that limits your fluid intake, among other factors.

Why We Need Water

Our brain alone is made up of about 80% water, and our body is about 60% water on average. So if your body is often dehydrated, you could face some consequences, like reduced physical performance, a reduced ability to regulate your body temperature, lower blood pressure, or, in severe cases, loss of consciousness or heart arrhythmia.

Water helps improve cognitive function. Drinking water helps us stay hydrated, keeps our kidneys healthy and helps lower blood sugar. Good hydration also reduces water absorption from stool in the colon, helping prevent constipation. Adding citrus to your water also helps lower the risk of kidney stones. Read my article on The Benefits of Lemon Water for more on this.

How can you tell if your body is well hydrated? Your urine will be pale yellow or clear. You're also less likely to have a dry mouth, dry skin, headaches or trouble concentrating when you're well hydrated. It's important to drink water evenly throughout the day rather than all at once, since you don't want your urine to stay concentrated, as that could damage your kidneys.

Tips to Increase Your Water Intake

So how do you drink that much water every day? Here are a few tips to help increase your water intake:

• Carry a water bottle. Always keep a reusable water bottle with you. It makes it easier to sip throughout the day. If you tend to forget to refill it, or lose track of how many times you've filled it, get a large water bottle, at least 1 litre, so you only need to refill it twice.

• Set reminders on your phone or smartwatch. Use apps or alarms to remind you to drink water at regular intervals. Some people don't get a clear thirst signal even when they need water, or have such a busy schedule that they always forget to drink.

• Drink with your meals and snacks. Have a glass of water before and/or after each meal. It helps with hydration and supports weight management. It's also helpful to build water into your daily routine. Add natural flavours like lemon slices, cucumber, mint leaves or berries to make your water more enjoyable. You can also add a splash of soda water if you prefer sparkling water.

• Track your intake. Use an app or a journal to keep track of how much water you drink each day. If you tend to lose track of how much you've had during the day, this will help you figure out whether you need to drink more. Sometimes, setting a goal to track your habits can help motivate you to stick with them. If you're craving some flavour, think herbal tea or sparkling water. This can also help with blood sugar and weight management.

Conclusion

In short, drinking enough water every day is essential for your health and for supporting your body's functions. By understanding your hydration needs and making a few simple adjustments to your daily routine with these tips, you can easily stay on track.

Reference

• Canada Department of National Defence. (2021, August). Facts on fluids: How to stay hydrated. Government of Canada. canada.ca/en/department-national-defence/corporate/news/regional-news/western-sentinel/2021/08/facts-on-fluids-how-to-stay-hydrated.html