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Whether you’re still feeling the chill of winter or are beginning to notice the warmth of spring, it’s important to drink water every day. This is especially the case if you exercise, have an active job, are pregnant or breastfeeding, or live in a hot climate. After all, water’s health benefits include helping your body maintain temperature and get rid of waste, lubricating joints and protecting your spinal cord and other sensitive tissues. ..
To find out exactly how much you should be drinking, we break down the numbers you should keep track of to help you meet your hydration goals, We’re all familiar with the old adage: Drink eight glasses of water at 8 ounces each every day. It’s the eight-by-eight rule that guides us to drink 64 ounces (about 1.9 liters) of water each day. Many of us have blindly followed this advice for our entire lives, not knowing where it came from or why we need eight glasses of water.
Apparently, the eight-by-eight rule came out of a void, because there’s no scientific evidence to back it up. It’s just another one of those long-standing myths that people believe because that’s what everyone believes. Drinking 64 ounces of water each day isn’t a bad thing, but it could be too much or not enough for some people, Other guidelines exist, but there’s still no true consensus. There’s no formal recommendation for how much water people should drink every day, perhaps because everyone needs different amounts of water.
An “adequate intake” of water for adult men and women does exist, but it can vary from person to person. This adequate intake includes water from nonwater beverages, such as milk, sports drinks, tea and yes, even coffee. It also includes water from fruits, vegetables and other foods (think of how much water goes into a bowl of oats or soup).
The adequate intake is 15.5 cups (3.7 liters or 125 ounces) for men and 11.5 cups (2.7 liters or 91 ounces) for women. How you choose to consume these 125 or 91 ounces of fluid is up to you. Although this is the closest figure we have to a recommended daily intake, even these numbers differ for each person based on their health condition, You have an active job: Those on the go all day (especially folks who work outdoors) may need more water than most people. The more you move, the more you sweat, and you should replace lost water (and electrolytes) through fluid intake.
You live in a hot climate: Hot weather means increased sweating, and it’s important to replace lost fluid. Dryness compounds fluid loss in hot weather — people in desert climates may need more water than those in tropical climates, You’re pregnant or breastfeeding: Pregnant people need more water to encourage improved circulation, increased calorie intake, and other physiological processes to support the growth of their baby. Breastfeeding people need extra water to support breast milk production.
