Drinking Water — Benefits and Facts You Need to Know

water, glass, drip

How Much Water do you need?

The amount of drinking water required daily differs from person to person, based on how active they are, what amount of sweat they have, and the like.

There is no particular amount of drinking water that must be taken on a daily basis, but there is general agreement on what a healthy fluid intake is.

The Institute of Medicine suggested that an adequate daily fluid intake is: About 125 ounces of fluids a day for men. About 91 ounces of fluids a day for women. You could have enough water balance in the body unless you undergo rigorous exercise or heat stress for a long time. [2]

Water Foods

water foods

Averagely people get about 20% of their water for the day from food. Watermelon is 93% of water, Apple fruit is 65% water Berries is 90% water. Salad is 90% water, also, other veggies such as Broccoli, Tomatoes, Cauliflower, Radish are 90% water. Banana is 70% of water. Even foods that you might not think of as moist — American cheese is 28% water, ground beef is about 53% water even a slice of white bread is 40% water.

When do you Get Dehydrated

Having exercise in hot, humid weather can get you dehydrated easily. Shorten your workouts or exercises during hot weather and cover-up

On average, you should take a rehydration break at least every 20 minutes. Most people would stay adequately hydrated by drinking about 7 to 10 ounces of fluid every 10 to 20 minutes during exercise. But your exact need depends on things like how hard you’re working, whether you are indoors or outdoors, and your age, gender, and weight.  It’s also helpful to drink two cups of fluids (about 17 to 20 ounces) about two to three hours before a workout.


Alcoholic beverages have the most dehydrating effect. Coffee and other caffeinated drinks do make you urinate more, but overall, they’re hydrating because of their water content. Juices, sodas, and other sweet drinks also are hydrating. Drinking water is usually a better choice for hydration because it doesn’t have extra calories.

How much fluid you need depends upon several things, including:

  • Age: Kids need plenty of fluids; they can get dehydrated much more easily than adults. Older people may need more fluids because of health conditions or because they tend to lose their sense of thirst.
  • Gender: Men need more fluids than women. (Pregnant women need more fluids than other women.)
  • Weight: Heavier people need more water.
  • Health: Conditions such as diabetes, cystic fibrosis, and kidney disease can boost your need for fluids.
  • Environment: You need more fluids in extreme weather conditions (especially hot, humid, or cold) and at high altitudes.

You lose about 10 or more cups of water every day just living: breathing, sweating, urinating, etc. Eating and drinking usually make up for it.


An easy way to monitor your hydration level is to check the color of your urine. The darker your urine, the less hydrated you are. Drink enough fluids to keep your urine a lighter color. If your urine is clear or pale, chances are you are well hydrated.

Other practical ways to monitor your hydration status include keeping an eye on your body weight (you lose weight as you lose water) and perspiration (the more you perspire, the more water you’re losing).

Why is Water Important

Water helps in the circulation of essential nutrients to all parts of the body especially muscle cells which reduced muscle tiredness. Water has detoxification benefit and also aid digestion.
Water could help with weight loss. Studies show that by drinking water, people tended to eat and drink fewer calories, probably because the water filled them up. As a result, they lost weight.
Both studies were short-term, however, and it’s unknown if the results would have held up over a longer time.
Sodium is something your body needs when you’re trying to rehydrate, either during or after exercise. That’s why sports drinks are often rich in sodium — one of the “electrolytes” your body loses during exercise. Drinks and snacks with sodium also can trigger thirst and help you retain fluids. But too much salt can raise your blood pressure and worsen heart conditions in some people.

Get Too Much

It is possible to have too much drinking water. Healthy kidneys in an adult can process anywhere from 20 to 1,000 milliliters of fluid per hour. It’s not easy to overload them, but it can happen. Getting too much water, especially in a short time, is dangerous. Symptoms of too much water include weight gain, bloating, nausea, and vomiting. Sudden cases of water intoxication can cause low blood sodium, which can result in headaches, confusion, seizures, and coma.

Water in your Body

The human body is mostly water: up to 60%, on average (and depending on how well-hydrated you are). Water makes up about 73% of the brain and heart, 79% of muscles, 64% of the skin, and 31% of bones. It helps move nutrients, get rid of waste, keep your temperature at the right level, lubricate and cushion joints, keep your skin moisturized, and lots of other things.

Signals you are dehydrated

Thirst is one of the first warning signals that you may be getting dehydrated. But don’t rely on thirst alone. Other early signs are fatigue, flushed skin, faster breathing and pulse rate, and trouble exercising. Later signs include weakness, dizziness, and labored breathing. If you think you’re becoming dehydrated, you should move to a cool place and rehydrate. Drink fluids slowly — drinking too fast can stimulate urination, resulting in less hydration.


Drinking water is usually enough to rehydrate unless you’re exercising really hard or for a long time. Sports drinks may replace more lost fluids because athletes enjoy the taste. Athletes should drink between 16 and 24 ounces of water or other fluid for every pound they lost during their workout.

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