Water is an essential component for a healthy body. Do you get enough of it? These instructions may help you find the answer.

How much water should be drunk daily? It is a simple question, but the answer is not easy.

Over the course of many years, studies have produced differing recommendations. But your individual water needs depend on many factors, including your health, how active you are, and where you live.

There is no one-size-fits-all formula. However, knowing more about your body’s fluid needs can help you assess how much water you should drink each day.

What are the health benefits of water?
Water is the main chemical component of your body, and makes up between 50 and 70 percent of your body weight. The body needs water to survive.

Every cell, tissue, and organ in the body needs water to function properly. For example, water works on:

• Elimination of waste through urination, sweating and defecation
• Maintain normal body temperature.
• Softening and cushioning joints.
• Protect sensitive tissue.
• A lack of water can lead to dehydration, a condition that occurs when your body does not have enough water to carry out normal functions. Even mild dehydration can drain your energy and make you feel tired.

How much water does a person need?
People lose water every day through breathing, perspiration, urination and defecation. In order for the body to perform its functions properly, it is necessary to return its water content to it by consuming water-containing drinks and foods.

So how much water does the average healthy adult in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine in the United States have determined that adequate fluid intake should be:

• Approximately 15.5 cups (3.7 liters) of fluids per day for men
• Approximately 11.5 cups (2.7 liters) of fluids per day for women
  These recommendations include all fluids such as water and other beverages and foods. About 20% of your daily fluid intake usually comes from food and the rest comes from drinks.

How about the advice to drink 8 glasses of water a day?
You may have heard the advice to drink eight glasses of water a day. It is a reasonable and easy to remember goal.

Most healthy people can keep themselves hydrated by drinking water and other fluids whenever they feel thirsty. Less than eight cups a day may also be healthy for some. But others may need to drink more.

You may need to adjust your total fluid intake based on several factors:

Playing sports. If you do any activity that causes you to sweat, you need to drink more water to replace the fluid lost. It is important to drink water before, during and after exercise.
The environment. Hot or humid air can cause you to sweat, which is why you need to drink extra fluids. Dehydration may also affect the body in places higher than the surface of the earth.
General health status. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow your doctor’s advice to drink rehydration solutions. Other conditions that may require increased fluid intake include bladder infections and urinary tract stones.
Pregnancy and breastfeeding. Pregnant or breastfeeding women need to drink more fluids to maintain the level of hydration in their bodies.

Is water the only option to keep the body hydrated?
no. You don’t have to rely solely on water to meet your body’s fluid needs. What you eat also provides you with an important portion. For example, many fruits and vegetables like watermelon and spinach are nearly 100% water.

Also, drinks such as milk, juice, and herbal teas consist primarily of water. Even caffeinated drinks, such as coffee and soda, can contribute to the water content that enters your body each day. But try to be moderate in drinking sugar-sweetened beverages. Regular sodas, energy or sports drinks, and other sweetened beverages usually contain a large amount of added sugar, which can provide your body with more calories than you need.

How do I know if I am drinking enough fluids or not?
Your fluid intake is likely to be sufficient in the following cases:

If you rarely feel thirsty
If the urine is colorless or light yellow in color
Your doctor or dietitian can help you decide how much water is right for you each day.

To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It is recommended that you drink a glass of water at the following times:

With every meal and between meals
Before and after exercise
When you feel thirsty
Should I worry about drinking too much water
Drinking too much water is rarely a problem for healthy, well-nourished adults. Sometimes athletes drink large amounts of water in an attempt to prevent dehydration after strenuous exercise. But when you drink too much water, your kidneys can’t get rid of the extra water. Then the sodium content in your blood becomes diluted. This condition is called hyponatremia, and it is a life-threatening condition.