The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 3.7 liters (125 oz) of fluids a day for men. About 2.7 liters (91 oz) of fluids a day for women.
The Institute of Medicine recommends that men drink at least 101 oz a day, and women drink at least 74 oz.
You may also have heard that you should aim to drink eight 8-ounce glasses of water per day.
So, how much exactly is enough?
How much you should drink is very individualized. It depends on your age, gender, exercise routine and intensity, health, living environment etc. And for pregnant or breastfeeding women, your water intake recommendations change too.
Our body is constantly using and losing fluids through sweating and urinating. Dehydration happens when out body loses more water or fluid than it takes in. Dehydration will cause dry mouth and tongue, and may lead to constipation, mood changes, skin problems, overheating etc. In serious cases, it may lead to confusion, kidney stone formation, or even death.
Our body weight is made up of about 60% water. The eight glasses rule is a simple enough, definitely a good start. Based on your day, you might need to drink more. Also, staying hydrated goes far beyond just the water you drink. Foods make up around 20% of your total fluid requirements each day. Aim to eat lots of fruits and vegetables throughout the day to replenish your body. Some foods with high water content such as cucumbers, peppers, celery, watermelon, berries, apples are all great choices!
Written by: Jolin