How much water should I drink every day?

"How much water should I drink on a daily basis?" I asked my aesthetician. But even she couldn't answer precisely, and only gave me a general guideline to drink about 3L of water per day based on my height and weight.

Being skeptical, I googled around after reaching home, turns out there is no one-size-fits-all answer to how much water an individual should drink each day, as the amount of water needed can vary based on a number of factors, including age, sex, body weight, and physical activity level. One common guideline I've read is to drink at least 8 cups (64 ounces, about 1.7L) of water per day, which is known as the "8x8 rule" and is easy to remember. This is a good starting point, but it is important to note that individual needs may be higher or lower than this general recommendation.

So I googled more, and these are a few ways to determine how much water you should drink each day:

1. Thirst

One of the simplest ways to determine how much water you need is to listen to your body and drink water when you feel thirsty. Your body has a built-in mechanism for regulating fluid intake, and thirst is your body's way of telling you that it needs more water. This is what we experience as thirst. Drinking water when you feel thirsty is a good way to ensure that you are getting enough fluids to support your body's needs. It is important to note that thirst is not always an accurate indicator of hydration status, particularly in older adults or people who are sick, as their sense of thirst may not be as sensitive. When you feel thirsty, it is a good idea to drink a glass of water or other hydrating beverage to replenish the fluids you have lost.

2. Urine color

Another way to gauge your hydration status is to pay attention to the color of your urine. If your urine is light yellow or clear, it is a good sign that you are properly hydrated. Urine is produced by the kidneys and is a way for the body to get rid of excess fluids and waste products. The color of your urine can be affected by a number of factors, including your hydration status, the foods you eat, and the medications you take. This is because clear or pale yellow urine indicates that you are drinking enough water to flush out excess fluids and toxins from your body. If your urine is dark yellow or amber, it may be a sign that you need to drink more water. Dark urine can be a sign of dehydration, as the body is not producing enough urine to flush out excess fluids and toxins.

3. Body weight

You can also use your body weight to determine how much water you need each day. A general rule of thumb is to drink at least half of your body weight in ounces of water per day. For example, if you weigh 150 pounds, you should aim to drink at least 75 ounces of water per day. This is because the body needs a certain amount of water to function properly, and the amount of water needed can vary based on body size. By using your body weight as a guide, you can ensure that you are getting enough water to support your body's needs. It is important to note that this is just a general guideline, and your individual water needs may be higher or lower depending on a number of factors, including your age, sex, body weight, physical activity level, and the climate in which you live.

4. Eat water-rich foods

In addition to drinking water, you can also get fluids from the foods you eat. Many fruits and vegetables, such as watermelon, cucumbers, and strawberries, are high in water content and can help to hydrate your body. Adding these types of foods to your diet can be a tasty and convenient way to increase your fluid intake. Other water-rich foods include lettuce, spinach, tomato, and citrus fruits can also be part of your diet. These types of foods can be a good choice for increasing your fluid intake, as they are low in calories and high in nutrients.

5. Drink water-based beverages

In addition to plain water, you can also get fluids from water-based beverages, such as herbal tea, sports drinks, and electrolyte-rich beverages. These types of beverages can be particularly helpful for replenishing fluids and electrolytes if you are exercising or engaging in other activities that cause you to sweat. It is important to note that some beverages, such as coffee and alcohol, can actually increase your risk of dehydration, as they have a diuretic effect and can cause your body to lose more fluids. 

Herbal teas, such as chamomile, peppermint, and ginger, can be a tasty and hydrating option. Sports drinks can also be a good choice for replenishing fluids and electrolytes, especially if you are exercising for an extended period of time or in hot or humid conditions. It is important to note that some beverages, such as coffee and alcohol, can actually increase your risk of dehydration, as they have a diuretic effect and can cause your body to lose more fluids.

6. Carry a water bottle

Keeping a water bottle with you can be a helpful way to remind yourself to drink water throughout the day. Having a water bottle handy can also make it easier to get your daily water intake, as you can take sips of water whenever you feel thirsty or need to hydrate. You can also use a water bottle to measure your water intake, as many water bottles have markings on the side that allow you to see how much water you are drinking. Carrying a water bottle can be especially useful if you are on the go or do not have easy access to a water source. You can also consider adding some fruits into your water bottle for some flavor!

It is important to note that these are just general guidelines, and the amount of water an individual needs can vary based on their individual circumstances. If you are unsure about how much water you should drink, it is a good idea to consult with a healthcare professional for personalized advice. ^^