How Much Water Do I Need Every Day?

July 28, 2022 Nutrition & Fuel

It’s a question as old as time, and still stumps even the smartest scientists. Figuring out how much water to drink each day is a difficult one, however, studies have narrowed the answer down through the years. Roughly 50% – 70% of your body is made up of water, and is essential in keeping you alive. From your organs, muscles, cells, and everything in between, water is the one staple that keep your engine revving! The amount of water needed can vary from person to person, and can depend on gender, physical activity, and other important factors.

Water removes waste, through urination, sweat, and bowel movements, and also regulates your body’s internal thermometer, keeping you at a comfortable temperature. Water also helps protect sensitive tissue, and lubricates and cushions your joints, such as your knees and ankles.

So how much do should I drink?

We lose water through a variety of ways each day, including sweat, breath and urine. To gain this lost water back, we need to consume beverages and foods that contain water. Approximately 20% of our daily water intake comes from food, so keep that in mind when figuring out how much water you need.

It is suggested that 3.7 Litres of water is needed for the average male and 2.7 Litres for a female.

These figures are only guidelines, and depending on your own circumstances, you may to adjust your water intake to adequately hit your hydration needs. For example, if you are an active person in your 20-30’s, you may need to increase these figures to match your daily needs, as opposed to an elderly person who isn’t as active, can reduce these amounts.

How can I drink more water?

It may seem simple: “Just drink more water!”

Sometimes, this can be a little harder to achieve. A few tips on how to stay on top of your hydration can include:

Drink a glass of water as soon as you wake up!
Have a water bottle next to your bed at night, if you wake up during the night, have a sip. Alternatively, when you wake up from your beauty sleep, scull the thing!
Don’t like the taste of water? Add some fruit (lemon, strawberries, blueberries) and see if that tickles your tastebuds!

Can I lose weight drinking more water?

Studies show a slight increase in weight loss when water is consumed before breakfast, lunch, and dinner. However, there is no concrete evidence that the more water you drink, the more weight you lose. When someone drinks water, particularly before meals, the water in you stomach can ‘fill you up’, leading to less food consumed (= less calories). Your metabolism can also increase (only slightly) when more water is consumed.

How to stay properly hydrated!

Staying hydrated throughout the day can keep you on top of your game, helping your mind and body function to its absolute best! Water before your main meals can also assist in weight loss and leave you feeling fuller for longer.

Put simply: drink when you’re thirsty!

If you aren’t feeling 100%, your urine is darker than usual or you just have a dry throat, chances are water is going to put you back on the path to success! So keep those fluids up and get on with your day!

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REFERENCES

https://www.nerdfitness.com/blog/everything-you-need-to-know-about-hydration/#3

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women