How Many Liters of Water Should You Drink?

Drinking plenty of water is essential to keep the body operating in good health. How much water do experts say we need? While eight to 10 glasses a day is generally the most common advice, it is not a complete answer.

How Much is Enough?

Water needs vary from individual to individual. It depends on the person's state of health, their activities, their diet, and where they live. People with congestive heart failure may have fluid restrictions, while a breastfeeding mother's need for water is much greater than average.

Water that is lost through skin, urine, and bowel movements needs to be replaced. An average person's urine output is about 1.5 liters per day, Sweat, solid waste and respirations cause another liter of fluid loss. Most men drink about three liters of fluid a day and women consume closer to two. All fluid is not water, however, so quality and quantity can be meaningful.

Caffeine

Soda, tea, and coffee have a diuretic effect on the body. Therefore, they cause the body to lose more fluid than they contribute. Sugary drinks and juices often contain coloring and other chemicals that must be flushed out of the system with water. Only water is water. Everything else needs water to become dilute. Even milk contains protein molecules that are difficult to digest without sufficient water.

Fruits

Unless they are dried, fruits contain vitamin rich water. Watermelon is nearly all water, with electroytes and enzymes added in. A person with a high intake of fresh fruit will not need to drink as much water as a person who eats mostly processed junk foods.

Vegetables

Fresh, raw, green leafy vegetables and non-sweet fruits, such as spinach, lettuce, cucumbers, celery, tomatoes, bell peppers, and sprouts contain large amounts of water enriched with natural sodium, minerals, enzymes and vitamins. The electrolyte balance of fresh vegetables is replenishing to the human body. A person who eats lots of salads, or consumes fresh raw juices, will not need to drink much additional water.

The Bottom Line

The best indications that a person is getting enough water are simple to measure:
1. They rarely feel thirsty, and
2. They produce urine that is colorless or only slightly yellow.

If that is the case, there is adequate intake of water to flush out toxins, regulate body temperature, decrease the risk of heart attacks, maintain good digestion and raise metabolism, revitalize skin, stave off feelings of hunger, and maintain healthy brain function.

References

• The Mayo Clinic
• 7 Health Benefits of Drinking Water

Resources

• The Mayo Clinic