Water is vital for our health since it helps every part of our body function properly. Yet, many people are unsure of the right amount to drink daily. Drinking too little can harm us, but too much water can also lead to problems. So, what is the right balance?
After speaking with several experts to determine the ideal daily water intake, news agency India Today has shared its findings.
How much water should you drink?
According to experts from the National Academies of Sciences, Engineering, and Medicine, men should aim for about 3.7 liters (125 ounces) of water each day, and women should aim for about 2.7 liters (91 ounces). This total includes water you get from both beverages and food. Following these guidelines can help ensure your body stays properly hydrated and functions at its best.
How much water you need depends on your activity, the weather, and your health. If you exercise or live in a hot area, you might need more. Listen to your body, if you’re thirsty or your urine is dark, drink more.
Dr Bhanu Mishra, a kidney specialist in New Delhi, says water is key for kidney health. Generally, aim for 2-3 liters (8-12 cups) per day, but adjust based on your lifestyle.
Your water needs vary based on several factors. Larger bodies, more physical activity, and hot or high-altitude environments increase your water requirements. Diet plays a role too, a high-salt, hot, or protein-rich diet demands more water, while fruits and vegetables help hydrate you.
Health issues like fever, diarrhea, kidney disease, or diabetes, as well as medications like diuretics, can further boost water needs. Water intake also varies with age and gender, with infants, older adults, and pregnant or breastfeeding women requiring different amounts. Finally, alcohol and caffeine can dehydrate you, so you may need extra water when consuming these.
Overhydration
While dehydration gets a lot of attention, drinking too much water can be harmful too. Overhydration can lower your blood’s sodium levels, leading to a condition called hyponatremia, which may cause nausea, confusion, seizures, or even coma. It can also strain your kidneys, especially if you already have kidney issues. Instead of sticking to a fixed amount, listen to your body, drink when you’re thirsty, check that your urine is light yellow, and avoid drinking more than 1 litre per hour.