Written through Kris Gunnars, BSc — median reviewed by Natalie Butler, R.D., L.D. — to update on November 5, 2020

Your body is about 60 percent water.

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The human body constantly loses water throughout the day, greatly through urine and sweat but additionally from consistent body attributes like breathing. To prevent dehydration, you require to obtain plenty that water from drink and food every day.

There are countless different opinions ~ above just how much water you must be drinking every day.

Health experts frequently recommend eight 8-ounce glasses, i m sorry equals around 2 liters, or half a gallon a day. This is called the 8×8 rule and is really easy to remember.

However, part experts think that you have to sip ~ above water constantly transparent the day, also when you’re no thirsty.

As with many things, this relies on the individual. Many factors (both internal and external) ultimately affect how much water you need.

This post takes a watch at part water intake research studies to separate truth from fiction and also explains how to easily stay well hydrated for her individual needs.

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How much water you need depends top top a lot of things and also varies from human to person. For adults, the basic recommendation from The U.S. Nationwide Academies the Sciences, Engineering, and also Medicine is about:

11.5 cup (2.7 liters) a day for women15.5 cups (3.7 liters) a day for men

This has fluids from water, beverages like teas and also juice, and also from food. You obtain an average of 20 percent of her water indigenous the foods you eat (1, 2).

You could need more water than someone else. How much water you need additionally depends on:

The temperature or season. You may need an ext water in warmer months 보다 cooler ones because of perspiration.Your environment. If you spend more time outdoors in the sun or hot temperatures or in a heated room, you might feel thirstier faster.How energetic you are. If girlfriend are active during the job or go or was standing a lot, you will do it need an ext water 보다 someone who sitting at a desk. If you practice or do any type of intense activity, girlfriend will have to drink an ext to cover water loss.Summary

Many factors influence how lot water you should stay healthy such as your health, activity, and environment.

Many human being claim the if girlfriend don’t remain hydrated throughout the day, your energy levels and mind function begin to suffer.

There space plenty of research studies to assistance this.

One examine in women showed that a liquid loss that 1.36 percent after exercise impaired mood and also concentration and also increased the frequency that headaches (4).

Another examine in China that followed 12 males in university uncovered that no drinking water because that 36 hours had noticeable impacts on fatigue, attention and also focus, reaction speed, and short-term storage (5).

Even soft dehydration deserve to reduce physics performance. A clinical study on older, healthy men reported that simply a 1 percent ns of body water lessened their muscle strength, power, and also endurance (6).

Losing 1 percent of body weight might not seem like a lot, yet it’s a far-ranging amount that water come lose. This usually happens once you’re sweating a many or in a really warm room and not drinking sufficient water.


Mild dehydration led to by practice or heat can have negative effects top top both her physical and also mental performance.

There room many claims that drinking an ext water might reduce body weight by boosting your metabolism and curbing appetite.

According to a study, drinking much more water 보다 usual associated to a decrease in human body weight and also body composition scores. (7).

Another evaluation of studies found that chronic dehydration was linked with obesity, diabetes, cancer, and cardiovascular an illness (8).

Researchers in another older study estimated that drink 68 ounces (2 liters) in one day increased power expenditure by about 23 calories per day as result of a thermogenic response, or a much faster metabolism (9). The amount was incremental but could add up end time.

Drinking water around a fifty percent hour prior to meals can likewise reduce the number of calories you end up consuming (10). This can happen due to the fact that it’s simple for the body to wrong thirst because that hunger.

One study showed that people who drank 17 ounces (500 mL) the water prior to each meal shed 44% an ext weight over 12 weeks, contrasted to those that didn’t (11).

Overall, it appears that drinking adequate quantities of water, particularly before meals, may offer you a an increase in regulating appetite and maintaining a healthy and balanced body weight, specifically when merged with a healthy eating plan.

What’s more, drink plenty that water has actually a variety of other health benefits.


Drinking water can cause slight, temporary rises in metabolism, and drinking it about a fifty percent hour before each meal can help you eat fewer calories.

Both of these effects can contribute to weight loss in part people.

Drinking sufficient water is compelled for your body to function in general. Number of health difficulties may likewise respond well to enhanced water intake:


Drinking much more water and also staying adequately sign language may assist with some health problems, such as constipation, urinary and bladder infections, kidney stones, and skin dehydration.

Plain water is not the only drink that contributes come your fluid balance. Other drinks and also foods deserve to have a far-ranging effect.

One myth is the caffeinated drinks, such as coffee or tea, don’t aid you hydrate because caffeine is a diuretic.

In fact, studies present that the diuretic result of these beverages is weak, yet they can cause extra urination in some people (19). However, even caffeinated drink help include water to her body overall.

Most foods contain water in differing levels. Meat, fish, eggs, and also especially fruits and also vegetables all contain water.

Together, coffee or tea and also water-rich foods can assist maintain your fluid balance.


Other beverages can add to fluid balance, consisting of coffee and also tea. Most foods additionally contain water.

Maintaining water balance is essential for your survival.

For this reason, your body has actually a innovative system for controlling when and also how much you drink. When your complete water content goes below a particular level, thirsty kicks in.

This is carefully balanced by mechanisms comparable to breathing — friend don’t need to consciously think around it.

Your body knows how to balance the water levels and also when come signal you to drink more.

While thirst might be a trusted indicator of dehydration, relying on feeling thirsty might not be sufficient for optimal health and wellness or exercise performance (20).

At the moment thirst strikes, you might be currently feeling the effects of too tiny hydration such as exhaustion or headaches.

Using her urine color as your overview can be an ext helpful to recognize if you’re drinking sufficient (21). Aim for pale, clean urine.

There really is no science behind the 8×8 rule. It is totally arbitrary (1, 22). The said, specific circumstances may call for boosted water intake.

The most crucial one might be throughout times of increased sweating. This has exercise and hot weather, especially in a dried climate.

If you’re sweat a lot, make sure to replenish the lost liquid with water. Athletes doing long, intense exercises may also need come replenish electrolytes, like sodium and also other minerals, in addition to water.

Your water require increases during pregnancy and breastfeeding.

You also need much more water once you have a fever and also when you vomiting or have diarrhea. If friend desire to lose weight, take into consideration upping your water entry too.

Furthermore, older civilization may should consciously watch their water intake due to the fact that the thirst mechanisms deserve to start to malfunction with aging. Studies display that adults over 65 years old space at a higher risk for dehydration (23).


Most civilization don’t need to emphasis too lot on your water intake, as the body has an automatic thirst signal.

However, particular circumstances do contact for increased attention to just how much water you’re drinking.

At the finish of the day, no one can tell you exactly how much water you need. This depends on plenty of factors.

Try trying out to check out what works finest for you. Some people may function better with more water 보다 usual, while for others it only results in much more frequent trips come the bathroom.

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If you desire to keep things simple, these guidelines should apply to the majority of people:

Drink often sufficient throughout the day for clear, pale urine.When you thirsty, drink.During high heat and also exercise and other mentioned indications, make certain to drink enough to compensate for the lost or extra necessary fluids.That’s it!

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Written by Kris Gunnars, BSc — medically reviewed through Natalie Butler, R.D., L.D. — updated on November 5, 2020