Drinking water is essential to keeping our body functioning properly. Fully hydrated bodies promote lubricated joints, elevated mood, more energy, higher productivity, and sometimes even weight loss. Proper hydration also keeps skin looking fresh and rejuvenated! So, how do we create this positive habit and find ways to incorporate this feeling into our daily lives by drinking more water?
We are constantly bombarded with messages reinforcing the importance of drinking enough water. But what is the right amount? Is it eight 8-ounce glasses? Is it half of your body weight in ounces? But what if you’re pregnant, breastfeeding, exercising, enjoying a hot day outside, not feeling well, have a headache, and so on? Don’t worry, we’ve got the lowdown.
What are the benefits of drinking water?
Before we dig into how much water you should drink in a day, let’s look at the reasons why you should make sure you’re staying hydrated.
Simply put: Water makes up 50% to 70% of your body weight, and every cell, tissue, and organ in your body depends on water to work properly and survive. Some of water’s important jobs include:
- Carrying nutrients and oxygen to your cells
- Protecting joints, organs, and tissues
- Flushing waste through urination, sweating, and bowel movements
- Improving digestion and preventing constipation
- Normalizing blood pressure and body temperature
- Maintaining electrolyte (sodium) balance
A lack of water can lead to dehydration, which can drain your energy and make you tired — not ideal for anyone, but especially those with fitness goals.
Related: Learn why staying hydrated is an essential part of working out.
How much water should I drink in a day?
The real answer is, it depends. No single formula fits everyone, and each person is unique in that they have different variables that need to be considered. However, you’ve likely heard that 8 cups a day does the trick — and that’s not necessarily just a myth. It’s an easy-to-remember goal that Mayo Clinic says can work for many. Harvard Health, on the other hand, says a good rule of thumb is that most healthy people need about four to six cups of water each day.
And then there are, of course, more variables to consider, like if you’re sweating heavily — for example, through exercise. The American Academy of Family Physicians recommends this routine:
- Drink 17–20 ounces of water 2–3 hours before you start exercising
- Drink 8 ounces of water 20–30 minutes before you start exercising or during your warm-up
- Drink 7–10 ounces of water every 10–20 minutes during exercise
- Drink 8 ounces of water no more than 30 minutes after you exercise
How do I know if I’m drinking enough water in a day?
Ultimately, you have to gauge how much water works for you individually. How? By listening to your body! Here are a few signs you should reach for the water bottle:
- The earliest signs of dehydration are feeling thirsty and dark or strong-smelling urine. If your urine is a pale light yellow, you are likely drinking enough water.
- If you aren’t using the bathroom regularly, it could mean you need more water to help digest food and move waste along your digestive tract. On the flip side, if you constantly feel like you need to pee, that’s also a sign you’re not hydrating enough.
- If you’re feeling sluggish or fatigued, your body might be telling you to drink more water to increase your blood volume.
- Low levels of concentration, as well as irritability, confusion, dizziness, or anxiety are all signs of severe dehydration, which you should discuss with your doctor.
What are the disadvantages of drinking too much water?
It is actually possible to drink too much water, especially if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems. You should also moderate intake if you’re taking medications that make you retain water, such as non-steroidal anti-inflammatory drugs (NSAIDs), opiate pain medications, or some antidepressants. If you aren’t sure how much water is right for you, talk to your doctor.
Listen to your body and gauge your water intake by how you feel, keep your body hydrated to help your body perform better and feel healthier, get into a groove, and create a routine focused on drinking water. Just keep in mind — every sip counts!
SIP TIPS
There are tons of things you can do to help promote hydration. Here are just a few of our favorites:
- Get yourself a special water bottle that you’ll enjoy using
- Add fruit like lemon or berries to your water to add a little flavor, swap still water for sparkling water with a splash of low-sugar cranberry juice
- Set a goal to drink a certain amount of water daily and reward yourself when you’ve achieved consistency
- Try downloading an app that will help you remember when to sip
- Drink a glass of water before every meal
- Anytime you drain your glass or bottle, fill it back up right away
- Make a rule that every time you work out, you’ll bring a water bottle and finish the whole thing
- Keep a bottle of water in your car, at your desk, or in your bag (or all the above!)
Food is also an important way to get fluids. Water-rich foods like fruits, vegetables, broth-based soups, oatmeal, and beans can help offer a boost when you’re hitting a slump. Not to mention, foods with high water content are absorbed into the body more slowly, which can help you feel full.
Try our delicious 3-Minute Banana-Berry Green Smoothie recipe, packed with water-dense berries and spinach.
Getting healthier doesn’t just happen in the gym. What you eat and drink can play a huge role. Find tons of nutrition resources here.
