Water is the most essential part of our life. It’s crucial for our bodies to function properly, helping us stay healthy and energized. But do you know how much water we really need to drink every day?
The 8×8 Rule
Though our body is good at regulating itself. It manages the water level in the body by itself. If you take more water, it will excrete the extra fluid out and if you take less fluid, it will excrete less to maintain the water level inside but up to some extent.
So how much water needed daily? The question remains as such. Let’s dive in and find out.
Why Water Matters:
Before we get into the specifics, let’s understand why water is so important. Our bodies are made up of about 70% water, and it plays a vital role in many bodily functions:
- Hydration: Water helps regulate body temperature, keeping us cool when it’s hot and warm when it’s cold.
- Nutrient Transport: It carries nutrients and oxygen to cells, helping them function correctly.
- Waste Removal: Water flushes out toxins and waste products through urine and sweat.
- Joint Lubrication: It lubricates joints, reducing friction and preventing injury.
How Much Water Do You Need?
The amount of water each person needs can vary based on several factors:
- Age:
- Infants:
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- 0-6 months: Infants typically get their hydration needs met through breast milk or formula. Additional water is generally not needed unless specifically advised by a healthcare professional.
- 6-12 months: As solid foods are introduced, small sips of water can be offered alongside breast milk or formula.
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- Children:
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- 1-3 years: About 4 cups (32 ounces) of water per day, in addition to milk and other fluids. This recommendation aligns with studies from the American Academy of Pediatrics (AAP).
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- 4-8 years: About 5 cups (40 ounces) of water per day, in addition to milk and other fluids based on guidelines from the European Food Safety Authority (EFSA).
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- 9-13 years: About 7-8 cups (56-64 ounces) of water per day according to recommendations from the National Academies of Sciences, Engineering, and Medicine (NASEM).
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- Adolescents and Adults:
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- 14-18 years: Boys should aim for about 11 cups (88 ounces) of water per day, while girls should aim for about 9 cups (72 ounces) per day as suggested by studies published in the Harvard T.H. Chan School of Public Health.
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- 19 years and older: Men should aim for about 13 cups (104 ounces) of water per day, and women should aim for about 9 cups (72 ounces) per day based on guidelines from the Mayo Clinic and the Institute of Medicine.
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- Senior citizens: Older adults after their 50s or 60s may have less muscle mass and low kidney function with some critical health conditions and specific medications. These factors increase the risk of dehydration. Proper hydration at this age is essential to have fewer falls and less constipation. It also helps to avoid urinary tract infections, especially in women and a lower risk of bladder cancer, in men.
Dehydration can cause:-
- urinary tract infections
- confusion
- kidney failure
- slower wound healingActivity Level: If you’re physically more active or sweat a lot, you’ll need more water to replenish lost fluids. If your lifestyle is easy to go you will need less water intake comparatively.
- Climate: Hot or humid weather can increase water loss through sweating, requiring more hydration.
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- Health Conditions:
- Pregnancy or Breastfeeding:
- Diet:
Water intake depends on the age of a person.
Some medical conditions may require increased water intake, such as kidney stones or urinary tract infections.
Pregnant or breastfeeding women need additional fluids to support their baby’s growth and milk production.
Eating fruits and vegetables also hydrate the body. As they have a lot of fluid inside, the water requirement is less if you take more fruits in your diet. On the other hand, if you eat more protein and a sodium-rich diet, you will need more water.
Listen to your body:
Always drink water when you feel thirsty. Listen to the needs of your body. If you feel thirsty then it’s a signal from your body telling you that it needs more water. Additionally, pay attention to other signs of dehydration, such as dry mouth, dark urine, fatigue, or dizziness.
Tips for Staying Hydrated
Some tips can be followed to help you stay hydrated throughout the day:
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Keep a Water Bottle Handy: Carry a reusable water bottle with you to remind yourself to drink regularly.
- Set Reminders: Use alarms or smartphone apps to remind yourself to drink water throughout the day.
- Eat Water-Rich Foods: Fruits and vegetables like watermelon, cucumber, and oranges contain high water content and can contribute to your hydration.
- Drink Before, During, and After Exercise: Stay hydrated before, during, and after exercise to replace lost fluids.
- Limit Dehydrating Beverages: Reduce consumption of caffeinated and alcoholic beverages, as they can increase urine output and lead to dehydration.
Too much water?
Consuming too much water, a condition known as hyponatremia or water intoxication can have adverse effects on health.
- Electrolyte Imbalance: Drinking excessive amounts of water can dilute the levels of sodium in your blood, leading to a dangerous electrolyte imbalance. This can cause symptoms such as nausea, vomiting, headache, confusion, and in severe cases, seizures or coma.
- Kidney Damage: Overloading the kidneys with excessive water intake can put strain on these organs and potentially lead to kidney damage or dysfunction over time.
- Fluid Overload: Consuming too much water too quickly can overwhelm the body’s ability to excrete it, leading to fluid overload. This can cause swelling, particularly in the legs, arms, or abdomen.
- Hyponatremia: This is a condition characterized by low sodium levels in the blood, often resulting from excessive water intake. Symptoms may include nausea, headache, confusion, fatigue, and in severe cases, seizures or coma.
- Impaired Cognitive Function: Hyponatremia can impair brain function, leading to confusion, disorientation, and in severe cases, loss of consciousness.
It’s essential to drink water in moderation and listen to your body’s thirst cues.
Conclusion
While the “8×8” rule is a good starting point, individual water needs can vary. Listen to your body first. Everyone’s needs are different and accordingly adjust the water intake. So keep your body hydrated and get up now to grab a glass of water and drink up—it’s one of the simplest and most effective ways to take care of yourself.