Water is very important as it helps in various bodily functions like maintaining electrolytes in the body, improving metabolism, flushing out toxins through urine and reducing body heat. People often recommend drinking eight glasses of water every day to maintain proper hydration in the body. This may work for some people, but not for everyone! But how much water should you drink in a day?

What factors affect a person’s drinking water needs?

There are many factors involved when it comes to the right amount of water. People living in places with high temperatures or those who exercise regularly need to drink more water. Nutritionist Samreen Sania explains that there are a few factors to consider before deciding how much water you should drink.

• Muscle tissue contains more water than fat tissue. People with more muscle mass require more water.
• Larger individuals generally require more water to maintain proper hydration levels.
• Physical activity increases water loss through sweating and respiration, necessitating greater water intake.
• Water requirements increase with higher intensity and longer duration of exercise.
• Hot and humid climate causes increased sweating, which increases the need for water.
• Living at higher altitudes causes breathing to quicken and urine output to increase, thus increasing water requirements.
• Conditions like fever, diarrhoea and vomiting lead to dehydration and require greater amounts of water.
• Excessive salt or protein intake increases the body’s need for water.
• Pregnant and breastfeeding women need extra fluids to support the baby and milk production.

How much water should you drink every day?

According to the UK’s National Health Service (NHS), people should try to drink six to eight glasses of fluids a day, such as water and sugar-free beverages, such as tea and coffee. But you may need to drink more fluids if you’re breastfeeding or pregnant, live in a hot and humid climate, have been physically active for a long time or are recovering from an illness, according to the NHS. Basically, people should drink enough fluids a day so that their urine is clear and pale yellow in colour.

Sania says it is important to consider individual factors and listen to your body’s signals to determine the right amount of water for you. You may need to drink more or less than eight glasses of water a day. A study published in 2022 in the journal Science found that drinking eight glasses of water per day may be too much. Researchers found that consuming two liters of water a day is often more than people need. About half of the daily intake of water comes from food, so the researchers estimated that people only need 1.5 to 1.8 liters of water per day.

Also read: Do you drink enough water? 5 ways to know if you are hydrated or not

How to fulfill the water requirement?

The amount of water you need in a day can vary, but you can do the following to meet your water requirement:

1. Keep a water bottle

If you are outdoors, keep a water bottle with you throughout the day so you can drink frequently. Try to avoid bottled water as it contains toxic plastic pieces. Use stainless steel water bottles instead.

2. Set a reminder

You may be busy at work or taking care of your family. In the midst of all this, you may forget to drink water. Use your phone alarm or app to remind yourself to drink water at regular intervals so that you stay hydrated.

3. Eat hydrating foods

Sania suggests adding high water-content foods to your diet, such as cucumbers, watermelon, oranges, strawberries, celery and lettuce. Soups and broths are also good options, as they are not only hydrating but can be nutritious too.

4. Infused Water

To enhance the taste of plain water, add some slices of fruit like lemon, cherry, lime or berries. You can also add cucumber and herbs like mint or basil to make the water even more delicious.

5. Herbal tea

Herbal teas are hydrating and delicious. This type of tea can be a refreshing way to increase your fluid intake without extra calories or caffeine. You can drink chamomile tea, peppermint tea, or hibiscus tea to meet your water needs.

6. Milk

Cow’s milk and fortified plant-based milks like almond, soy or oat milk can provide hydration. They can also provide essential nutrients like calcium and vitamin D that are needed for strong bones.

Experts say that apart from this, reduce the consumption of caffeine and alcohol as both of these have a diuretic effect, excessive consumption of which can lead to dehydration.

The consequences of overhydration

Drinking enough water can improve physical performance, as it maintains energy levels and reduces fatigue. Experts say it can also improve concentration and alertness. Water also helps maintain regular bowel movements and prevent constipation. Drinking water has many benefits, but drinking too much water can cause several problems:

• Drinking too much water can lower sodium levels in the blood, causing hyponatremia, which can be potentially life-threatening.
• Excessive hydration puts extra pressure on the kidneys to excrete the excess water.
• Drinking too much water can disturb the balance of electrolytes in the body, which can affect nerve and muscle functioning.
• The extra water can cause cells to swell, leading to swelling in the brain (cerebral edema) and other tissues.
• Drinking too much water can cause nausea and vomiting.

Each person’s water needs vary depending on many factors such as your health condition and the place you live in. Stay adequately hydrated, listen to your body’s signals and adjust your water intake accordingly to stay healthy.