Am I Drinking Enough Water?

The popular trend of owning reusable water bottles—some as large as 64 ounces—has put a spotlight on how much water a person should consume daily. While drinking water is essential to good health, drinking more than your body needs is possible.

So, how much water does the average person need? You may have heard the suggestion to drink eight glasses of water daily, but that standard is not a one-size-fits-all solution.

What is the recommendation for daily water intake?

The National Academies of Sciences, Engineering and Medicine set daily fluid intake recommendations for the average, healthy adult who lives in a temperate climate.

Men: About 15.5 cups (3.7 liters or just under a gallon) of fluids a day
Women: About 11.5 cups (2.7 liters or just under ¾ of a gallon) of fluids a day

Fluids include water, other beverages, and food. Although all beverages add to your daily fluid intake, you should avoid unhealthy beverages like soda, sports drinks or fruit juice that contain sweeteners and other unhealthy ingredients.

There are certain factors that may contribute to the amount of water you need to consume each day. These include:

Climate/temperature
Physical activity
Age
Weight
Health conditions (your doctor may recommend less fluid if you have heart failure or kidney disease)
Pregnancy
Breastfeeding

How can I make sure to drink enough water?

Drinking water helps replace the fluid you lose during the day, including through sweat and urination. Make sure you get enough water during the day by:

Adding natural flavor to water (like fresh fruit) so it is easier to drink
Carrying a full water bottle wherever you go
Using a smartphone app to track how much water you drink
Drinking sugar-free, low-caffeine beverages like seltzer or decaffeinated tea
Limiting or avoiding the consumption of alcohol

Many fruits and vegetables—like cucumbers, watermelon, strawberries and lettuce—provide a good source of water and can help you stay hydrated.

Can I drink too much water?

“If you are using a water bottle that can hold a high volume of water, like 40 ounces or 64 ounces, that is a convenient way to meet your goals. But you need to be mindful about not overdoing it and refilling and drinking from that bottle multiple times on the same day.”

Victoria D'Costa, DO, Family Medicine Physician at Catholic Health

Dr. D'Costa noted that severe health risks from excessive fluid intake are rare, but it can cause complications, such as making it harder for your kidneys to get rid of excess water or diluting your blood’s sodium content. In extremely rare cases, a life-threatening medical condition called water intoxication can occur.

Pace your water intake by drinking:

Whenever you feel thirsty
Before, during and after physical activity
During and between meals

How do I know if I am drinking the right amount of water?

“Talk to your primary care physician, who can help you determine the right amount of water for you based on the recommendations and your individual needs,” said Dr. D’Costa.

Helpful ways to ensure you are hydrated include recognizing signs such as not needing to drink and your urine being colorless or light yellow.

Without enough water, your body becomes dehydrated, and you will start showing symptoms, including headache and excess thirst. Your urine may also appear dark yellow instead of pale yellow because of the lack of water in your body.

“If you notice symptoms of dehydration, quickly drink a glass of water and keep drinking water until these symptoms begin to dissipate,” said Dr. D'Costa. “Get help immediately if you start to feel dizzy or confused.”

She emphasized that water has numerous health benefits, including:

Efficient waste elimination
Healthier skin
Improved digestion
Increased lubrication in your joints
Production of saliva
Regulated body temperature
Weight management

“Our bodies cannot function without water,” added Dr. D'Costa. “Finding the right balance for your daily intake will make you feel better and improve your overall health.”