It’s not 8 glasses a day anymore. Here’s how much water you should drink each day

Hydration is trendy, which is good news for your health because of trends like gallon-a-day water challenges and brand-name bottle fads that are trending on TikTok. Over 60% of the normal human body is made of water. Nearly two thirds of the brain, heart, lungs, skin, and even 31% of the bones are composed of water, as is 83% of the skin. It is a part of nearly every process that sustains your life. It’s a great thing for you if you’ve joined the water-drinking bandwagon.

Water is vital to your body’s survival, according to registered dietitian and nutritionist Crystal Scott of Top Nutrition Coaching. It carries nutrition, eliminates waste, lubricates tissues and joints, helps control body temperature, and is essential for preserving the delicate equilibrium of electrolytes and fluids.

When you breathe, perspire, pee, and convert food and liquids into energy, you lose water. Should you neglect to replenish that liquid, your health may rapidly deteriorate. Your body can function for up to three weeks or more without nourishment. But in only a few days, you will perish without water. Simply put, too many systems rely on it.

According to Scott, “I like to correlate our bodies with planet earth.” A significant portion of our planet is composed of water. What would happen to our food systems if that number dropped too low? Our woods? fauna? There is a chain reaction.

To keep that first domino from falling, she says, drink up.

When considering any kind of modification or problems with your diet or lifestyle, Scott believes that you should start by evaluating how much water you consume. It can enhance mood, cognitive function, physical performance, and fullness cues. It can also help avoid health issues including kidney stones, urinary tract infections, and constipation. It is among the fundamental components.

In summary, water is life. But how much should you be consuming every day in order to flourish as well as survive?

How many ounces of water should I drink a day?

The 8×8 rule is a commonly known guideline that suggests consuming eight 8-ounce glasses of water daily. According to Scott, you’re succeeding if you’re accomplishing that. However, it’s feasible that you would profit from making a few changes.

Although she acknowledges that research has undoubtedly changed over time, she doesn’t believe that the number is inherently incorrect. “Water recommendations will change based on activity level, sex, and age.”

Your recommended intake may also change depending on your own situation. For example, you could require more water per day than the average adult if you live in a hot and muggy area, exercise frequently, are pregnant, or are nursing a baby. Your physician can offer you guidance.

For males and women, respectively, the recommended daily water intake is 125 ounces and 91 ounces, according to the National Academy of Science, Engineering, and Medicine. Since you also get water from meals, if you’re not exactly filling up a water bottle to that level each day, you’re definitely still close to or even over, according to Scott.

“Foods like celery, oranges, strawberries, watermelon, and cucumbers can help you stay very hydrated,” the expert advises. “All of these foods are hydrating and can serve as a supplement to your water intake.”

How much water is too much?

It is possible to drink too much water, albeit this is uncommon. A disease known as hyponatremia results when your kidneys are unable to filter waste products at a regular pace because of the excess water in your system. Your blood’s sodium concentration is dangerously diluted, which makes your cells swell. You run a higher risk of it if you have certain medical issues like kidney failure or congestive heart failure. It can also happen to elite athletes if they don’t replenish their electrolytes after working out.
How can I determine how much water I’m actually consuming?

The most pressing problem for most people is getting adequate water. Although tracking exact ounces can be useful, your body is the best judge of your level of hydration. Certain symptoms will appear on your body when you don’t drink enough water.

According to Scott, “urine color is a really great indicator of hydration status.” You’re in luck if the water in your toilet is clear or pale yellow after you urinate. Urine that is amber or dark yellow indicates that your body needs more fluids.

In addition to these, dehydration can cause headaches, migraines, constipation, lightheadedness, and confusion. Use the spout as a reference when unsure.

Tips for getting your daily fill

Scott says that if you’re going to commit to optimizing your hydration, go slowly at first. Make a goal for where you want to be after taking stock of where you are.

“An excellent place to start is by halving your body weight in ounces,” she advises. Thus, our initial objective would be to lose 100 ounces for a 200-pound person. Let’s also assume that they only consume 20 ounces of liquid every day. Thus, we would want to gradually increase by eight to ten ounces per week. Because individuals may feel extremely dehydrated if they hydrate too rapidly.

Other handy tips Scott suggests:

• Try it cold or with some fruit slices added to add some taste.
• It can be intimidating to fill a large jug with water for the entire day, so use smaller bottles and refill them instead.
• Give yourself a small objective for each segment of your day after dividing it into increments. By doing so,
• you’ll avoid trying to down it all at once and instead maintain a constant flow of hydration.