Q: How much water does the average person really need to drink? And is there such a thing as too much?
If you're not drinking a 64-ounce Stanley Cup all day long, are you alive? Hydration has once again become a key moment. His TikTok videos with the #watertok hashtag have been viewed over 1 billion times.
Whether you're drinking from a trendy tumbler or a plain old glass, there's no “one-size-fits-all” answer to how much water you should drink each day. The closest U.S. water intake recommendations come from the National Academy of Medicine, which stated in 2004: report Healthy men usually stay well hydrated by drinking at least 3 liters (about 13 cups) of water per day, and women usually drink at least 2.2 liters (just over 9 cups) per day, not including water. You will know that you are well hydrated by drinking water. They consume through food.
But experts say these guidelines should not be taken as gospel.
“Most people are fine even if they're below recommended levels,” says Dr. Sidharth P. Shah, a nephrologist at the Hospital of the University of Pennsylvania who specializes in hydration and electrolyte balance.
When and how much water should I drink?
Of course, water is essential for our survival. It helps remove waste products, maintain blood pressure, and regulate body temperature.
Some people need more water than others. Dr. George Ciampas, an emergency medicine specialist and chief medical officer at Northwestern Medicine, says that especially active people — those who have physically demanding jobs or who exercise a lot — can sweat more. He said he loses fluids and needs to compensate by drinking additional water. For the United States Soccer Federation.
Experts say people who live in hot climates, are large or have a lot of muscle mass, have loose stools, are pregnant or breastfeeding, or have kidney stones or recurrent urinary tract infections People who are drinking more alcohol may need to drink more alcohol.
Throughout life, a person's water needs also change. Dr. Shah says that as we age, we generally lose muscle and gain fat. Fat contains less water than muscle, so you need to consume less water as you age to maintain healthy tissue.
However, some older adults still don't drink as much water as they should, Dr. Shah said. research suggests People over 60 have difficulty sensing thirst. “The level of dehydration that makes you thirsty at age 40 may not make you thirsty at age 80,'' he explained.
“If you feel thirsty, you're probably dehydrated and should drink water,” said Dr. Alicia Robichau, a family medicine and sports medicine physician at Houston Methodist University.
Dr. Robichau says there may also be more subtle signs of dehydration, such as feeling constantly cold or having dry skin. People who are acutely or chronically dehydrated can also develop headaches and dry eyes, he added.
Because people don't drink water while they sleep, “most people are already dehydrated when they wake up,” Dr. Ciampas says. In general, he said, it's good to start your day with a cuppa.
Dr. Robichau said it's perfectly fine to flavor your water and drink carbonated water, but coffee and other caffeinated drinks may not be as hydrating as non-caffeinated drinks. I warned you that there is. Drinking caffeinated beverages, especially if you don't drink them regularly, can reduce your kidneys' ability to absorb water and cause you to lose more water through your urine. Alcoholic beverages also cause dehydration.
Remember that you can also get water from food. Some fruits and vegetables, such as watermelon and celery, are mostly water, Dr. Shah said. The National Academy of Medicine estimates that on average a person gets 20% of his water from food.
Most people aren't likely to drink too much water, but people who drink large amounts of water quickly can, especially among endurance athletes, Dr. Ciampas said. Doing so can disrupt your body's sodium and potassium balance, which can lead to fatal water intoxication.
Centers for Disease Control and Prevention give advice Do not drink more than 48 ounces of water per hour. Also keep in mind that there are probably no health benefits from guzzling down large amounts of water.
“There are a lot of overly large water bottles that people carry around these days,” says Dr. Shah. “But the vast majority of people don't need to drink too much water.”
