Water: Drink to Your Health

You probably have heard that the human body can survive much longer without food than without water, but do you know why? Water is a major component of the blood that transports oxygen and nutrients to our cells (Jahns, 2023). In addition, our muscles and most of our organs need water to function. Water helps us digest our food, remove waste from our body, and regulate our body temperature. Water also lubricates our joints and helps regulate our blood pressure. All pretty important jobs, right?

But we are constantly losing water when we sweat, urinate, and even breathe. So how do we make sure we are taking in enough water to keep our bodies healthy?

How Much Water Should I Drink?

That depends. There are many things that impact how much water we need to drink each day, such as our age, sex, activity level, diet, and health status. Due to differences in muscle mass (and because muscle has a higher water content), general water intake recommendations differ for men and women. According to the Dietary Reference Intakes (Otten et al., 2006):

• Most women should consume 11½ cups of total fluid daily.
• Most men should consume 15½ cups of total fluid each day.

These estimates include fluids both from drinking beverages (including water) and from eating food. It might surprise you that foods provide about 20% of our fluid needs each day (Otten et al., 2006). Considering this, women should aim to drink about 9 cups of fluid daily, and men should aim for 13 cups.

It's important to get enough fluid in order to help prevent health conditions like constipation, kidney stones, and urinary tract infections (Gordon, 2022).

Is It Possible to Drink Too Much Water?

The short answer is yes. It is possible to drink too much water, but it is not likely for most people. By far, the greater concern is not getting enough fluids.

How Do I Know Whether I Am Getting Enough Fluids?

If you lose more water than you are taking in, you may become dehydrated. Dehydration can cause serious problems for your body. So, it might seem obvious, but if you feel thirsty, drink more water. Your body is pretty good at asking for what it needs. But sometimes you may need water even when you don’t feel thirsty. For example, if you are older, if you are very active, or if you are exposed to extreme hot or cold temperatures, your body might have a delayed response. In those cases, it’s important that you drink more fluids even if you don’t feel very thirsty (Gordon, 2022; National Council on Aging [NCA], 2024).

Another way to know if you are drinking enough water is to pay attention to the color of your urine. Your urine should be very pale or colorless. According to the Mayo Clinic (2021), key indicators of dehydration are dark-colored urine and less frequent urination. If you are experiencing this, be sure to drink some water. If you experience symptoms of severe dehydration — including dizziness, confusion, elevated body temperature, or decreased blood pressure — drink water immediately and contact your health care professional.

Special Considerations for Seniors

According to the National Council on Aging (2024), one group of people who are particularly vulnerable to dehydration is older adults. As people get older, they are more likely to have a reduced sense of thirst and may even take medications that can increase the risk of dehydration. Additionally, their bodies don’t regulate body temperature as efficiently as younger adults’ bodies do; therefore, during activity, seniors are more likely to become dehydrated and require more fluids.

Tips for Increasing Your Water Intake

• If you are thirsty, drink. Listen to your body.
• Water is the best choice. Choose water more often over soda or sugary drinks.
• Carry water with you to have it available throughout the day.
• Build hydration into your daily routine. Make it a point to drink water at certain times each day so it becomes a healthy habit.
• If you do not like the “taste” of water, try flavored, calorie-free waters or add berries, cucumber or lemon slices, or a few drops of lemon juice to plain water.
• Avoid or reduce alcohol intake. Alcohol is a diuretic, meaning it can result in fluid being removed from your bloodstream (Gordon, 2022; NCA, 2024).
• Eat more fruits and vegetables. They are naturally high in water content.

References

Gordon, B. (2022). How much water do you need? Academy of Nutrition and Dietetics. 

Jahns, L. (2023). Water: An important part of a healthy winter diet. U.S. Department of Agriculture, Agricultural Research Service. 

Mayo Clinic. (2021). Dehydration. 

National Council on Aging. (2024). Hydration for older adults: How to stay hydrated for better health. 

Otten, J. J., Hellwig, J. P., & Meyers, L. D. (Eds). (2006). Dietary reference intakes: The essential guide to nutrient requirements. Institute of Medicine of the National Academies, The National Academies Press.