How much Water Should I Drink A Day? [Jan-2022]

The question “How much water should I drink a day?” is common among people, especially now that your body largely depends on the element.

Every day, you are losing water, particularly due to sweat and urine. However, bringing back what you have lost also has discrepancies about opinions.

It is anticipated that you have encountered doctors recommending that you drink at least eight glasses a day.

The problem is, how much water is in one glass? This is where the confusion must be addressed, so you will not be led to dehydration and further problems other than thirst.

What Are the Consequences of Lacking Water?

Relative to your need of determining the amount of water to consume every day, you should also know the consequences of lacking the element.

The presence of carbonated, sweetened, and chemical-filled beverages caused people to disregard the importance of water.

Little you do know that lack of water is more than just getting that thirst off. Without the sufficient level of water in your body, the following issues will arise:

  • Fatigue. You will end up feeling exhausted even at a shorter period of working. Fatigue often sets in when your body starts suffering from reduced enzymatic activity.
  • Body Spasms. You may suffer from spasms or cramps when you lack water every day. This can also represent the onset of dehydration in your body.

men drinking water

  • Premature Aging. If you want to protect yourself from wrinkles, age spots, and discoloration at an early age, you should drink lots of water. Generally, premature aging is caused by unhealthy habits, including reduced water consumption.
  • Poor Temperature Regulation. Water plays an important role in keeping your body temperature at the right level. This is also linked to cells’ function, metabolism, and energy among others.
  • Obesity. If you are weight conscious, then you should give attention to water the way you give priority to your food choices. With the element, you can maintain healthy metabolism and control appetite.

Clarification of Water Drinking Misconception

As mentioned above, there are misunderstandings about the correct amount of water to drink every day.

Generally, it was agreed by experts that at least eight glasses of water every day. However, it was clarified that this might vary depending on your location, food choices, activities, and size among others.

It became a myth that people should have eight ounces of water every day. Further studies revealed that it does not make a difference at all.

This is because water can also be found in the food you eat. Water is existent in vegetables, fruits, coffee, or even beer.

juice water colorful

In other words, if you will be recommended to drink eight glasses of water, this amount includes the element found in your food.

The Institute of Medicine actually suggested that you take 2.7 liters or approximately 11.4 cups of water daily if you are a woman and aged 19 or older.

Alternatively, if you are a man of the same age, you need to have 3.7 liters of water or around 15.6 cups.

It was also recommended that nursing or pregnant women should have more fluid intake at 16 cups every day.

The truth is, it is beyond possible for you to calculate how much water you get from food. To find out that you are drinking sufficient amount of the element, you watch your urine’s color.

This is recommended by Jodi Stookey, Children’s Hospital Oakland Research Institute expert.

If your urine is yellow, it implies you need more water. Otherwise, if it is light, you are taking in enough amount of hydration.

Factors That Affect Your Water Needs

Some factors are related to the amount of water present in your body. As mentioned earlier, there are cases that your water requirement may vary. Relatively, here are the elements that influence your fluid intake:

  • Physical Activity. The routines you carry out every day to get fit influence how much water stays in your system. After performing exercises, you should replace the fluid you have lost. Depending on your sport, there are specified water amount to consume.
  • At times, a sports drink is also suggested. It was recommended that you drink extra 400 to 600 milliliters of water for light exercise. More may be necessary for strenuous activities.

girl drinking water

  • Location. The place your stay in also affects your fluid intake. Apparently, when it is usually hot, you will likely sweat. Additional water consumption is then required. Moreover, you need excess fluid reserves if you live in higher places that cause rapid respiration and frequent urination.
  • Nursing or Pregnancy. When you are carrying a baby, you are feeding not only yourself. This is why you should also have more water reserves to avoid dehydration.
  • Health Problems. High amounts of fluid loss can be encountered when you are sick. One good example is when you are dealing with fever. Since your body temperature increases, water loss can reach up to 200 milliliters every day.

Is There a Right Time to Drink Water?

Now that you are aware of the amount of water to drink every day, you should also be cognizant of the right time of consumption.

Experts have recommendations on the optimal time of drinking water. Given below are the following:

  • Morning. Activation of your internal organs takes place by drinking a glass of water after waking up. This also eliminates toxins accordingly.
  • Before Meals. Half an hour before eating a meal, you should drink another glass of water. This aids digestion and supports better nutrients absorption.

water drinking time

  • Prior to Bathing. Blood pressure lowers by drinking a glass of water before showering.
  • Before Bedtime. Replenishment, before you sleep, is necessary. This helps address fluid floss throughout the day.


The amount of water you should drink every day must be evaluated based on your lifestyle. Fluid intake is also not dependent on the water itself, but from foods as well.

Since accurate measurement is difficult to attain, you can settle with the tricks of determining your hydration, such as urine color.

To make the most out of water intake, you should also consider consuming it at the right time. Once you have carried out everything accordingly, health benefits will soon follow.