Water intake check: Are you drinking enough every day?
Recently, I’ve noticed a craze regarding popular brand named water tumblers. I’ve even seen friends start water clubs, where they set daily water consumption goals, which is fantastic! While most people know that they should be drinking water everyday, I am often asked, “how much water should I be drinking every day”?
Personally, I drink a gallon per day, but this is influenced by various factors, including my height, weight, level of physical activity, and daily fruit and vegetable intake. My colleagues often joke that my water bottle doubles as a dumbbell because of how heavy it is, but hey, I take my water intake seriously. Find out why below.
Table of Contents
1. Why is drinking enough water every day important?
2. How much water should the average adult drink per day?
3. Which calculators can help you develop an individualized hydration plan?
4. Besides drinking water, are there other ways to meet your daily intake goals?
1. Why is drinking enough water every day important?
Water plays a crucial role in maintaining bodily functions. From promoting proper digestion and nutrient absorption to regulating body temperature and lubricating joints, water is essential for your overall well-being. Staying adequately hydrated also helps in maintaining healthy and clear skin, supporting kidney function, and enhancing cognitive performance.
2. How much water should the average adult drink per day?
According to the National Academies of Sciences, Engineering, and Medicine, the recommended daily fluid intake, including water from beverages and foods, is:
- 3.7 liters (125 ounces) for men
- 2.7 liters (91 ounces) for women
These values vary based on factors such as your level of physical activity, the climate where you live, and your health conditions, emphasizing the importance of individualized hydration plans. Using hydration calculators can help determine how much water you should be drinking every day.
3. Which calculators can help you develop an individualized hydration plan?
Various online tools can help you calculate your personalized water intake needs. The four that I like are:
1. Hydration for Health: Hydration Calculator – This tool seems to be the most comprehensive. It takes into account your age, gender, height, weight, activity level, home country, and the amount of fluids that you consume each day in order to inform you of if you are drinking enough water each day.
Pro-tip – Click on the little gear in the right-hand corner of the calculator to change the weight from kg to lbs., the height from cm to in, and the amount of fluids from cl to oz for easier calculations based on the US measurement system.
2. GIGA Calculator: Daily Water Intake Calculator – This tool is easy to use an calculates your daily water intake goal based on your age, gender, height, weight, and activity level. Activity level is based on the number of times per week that you exercise.
3. Everyday Health: Hydration Calculator – This tool helps calculator water intake requirements by taking into account gender, weight, and fruit and vegetable intake. It’s a bit lower on the list because it doesn’t take activity level into account, which can lead to an underestimation of daily fluid intake needs.
4. Camelbak: Hydration Calculator - This tool helps calculate water intake requirements based on activity level, environment, and exercise duration. I find this calculator most useful before a planned physical activity, such as before going on a long walk, hike, or bike ride.
4. Besides drinking water, are there other ways to meet your daily water intake goals?
While water remains the best choice for hydration, other beverages and water-rich foods can contribute to meeting daily fluid requirements. Options such as herbal teas, infused water, fresh fruits, and vegetables like cucumbers and watermelon can provide both hydration and added nutrients, offering variety to your hydration routine. And yes, carbonated water counts towards your daily water intake at an equal rate as still water.
5. How will you know if you’re drinking enough water?
Monitoring urine color and frequency of urination is an effective way to gauge hydration levels. Pale yellow urine indicates adequate hydration, while dark yellow or amber (yellowish-orange color) urine suggests the need to drink more water.
6. Is it possible to drink too much water?
As the saying goes, “everything in moderation.” Our bodies are experts at regulating water intake, particularly the kidneys, which filter fluids and will direct our body to urinate excess water. However, in rare cases, excessive water consumption can cause an imbalance in the body's electrolytes leading to nausea, headaches, confusion, and in severe cases, seizures or coma. It is crucial to be mindful of maintaining a balanced approach to hydration and consult your healthcare provider for personalized advice.
Note: This information is for education purposes only and should not be considered medical advice. See your doctor or healthcare provider for personalized advice and recommendations.
