Updated: Mar 13
Water is necessary for being healthy and is involved in numerous biological processes.
However, each person's water requirements might differ based on a variety of factors, including age, sex, weight, sweat rate and degree of exercise.
The National Academies of Sciences, Engineering, and Medicine advise individuals should drink roughly 3.7 liters (125 ounces) of water per day for males and 2.7 liters (91 ounces) of water per day for women.
This is simply a general recommendation, though, so your particular requirements may vary.
Examining the color of your urine is one approach to establish your unique water requirements. You are probably well hydrated if your urine is clear or pale yellow in color.
You might need to hydrate yourself more if it is darker. It's also important to remember that thirst is not always a reliable sign of hydration, so you should still drink water throughout the day even if you don't feel thirsty.
Temperature, humidity, and physical activity are additional variables that may influence your water requirements. You'll probably need to consume extra water to stay hydrated when it's hot or humid outside. Exactly the same holds true whether you're working out hard. To stay hydrated, athletes and other physically active people may need to consume up to 4-6 liters (about 135-200 ounces) of water per day.
Additionally, several diseases and medications may have an impact on how much water you need. People who use diuretics may need to drink more water, whereas those with renal or heart issues may need to drink less. It's a good idea to discuss your water requirements with your doctor if you have any worries.
Even if you don't feel thirsty, it's crucial to drink water frequently throughout the day to prevent dehydration. Always carry a water bottle with you, and be sure to hydrate yourself before, during, and after exercise. Additionally, you can eat foods high in water content like fruits and vegetables.
Stay healthy my friends,
World Health Organization. (2019). Water, sanitation, hygiene, and waste management for COVID-19. https://www.who.int/publications/i/item/9789240018107
Institute of Medicine (US) Committee on Military Nutrition Research. (2005). Water and electrolytes. National Academies Press (US).
American Council on Exercise. (n.d.). How much water should I drink? https://www.acefitness.org/education-and-resources/lifestyle/blog/6607/how-much-water-should-i-drink
American College of Sports Medicine. (2018). Position stand: fluid replacement for athletes. Medicine & Science in Sports & Exercise, 50(2), 501-506.
National Athletic Trainers' Association. (2017). Fluid replacement for athletes. Journal of Athletic Training, 52(2), 109-112.