At least 60 percent of your body weight consists of water, according to MayoClinic.com. Water loss can occur through perspiration, breathing, urination and bowel movements, leading to dehydration if water levels are not replenished. The intake of water you need depends on your individual physiology, but there are some general guidelines you can follow to determine whether or not you are getting enough.
Biological Functions
Water flushes toxins out of the body. Water is the primary component of blood and lymph, which carry needed nutrients and other substances throughout the body. It also provides the medium in which all cellular activity occurs. Water keeps the mouth, nose, eyes, throat and inner ear moist and provides the cushioning between joints. According to Kids Health, no one can survive more than a few days without water, since it is essential to bodily functioning.
Dehydration
If you become severely deficient in water, dehydration can result. Signs of dehydration include producing less urine than normal, fatigue, dry mouth, extreme thirst, headache, confusion, dizziness and producing no tears. Untreated dehydration can become fatal. Because dehydration can proceed rapidly, drink extra water whenever you feel thirsty to prevent this condition.
Amounts
Most people lose about 2.5L of water every day through normal activities, so consuming this much is essential to replace what was lost. Because food contains some water, the actual fluid intake you need is about 2L, according to MayoClinic.com. One good guideline is to aim for eight glasses of 8 oz. each per day, which provides 1.9L of total water and is easy to remember. The recommended intake from the Institute of Medicine is higher, about 3L per day for men and 2.2L per day for women. Other drinks such as milk, juice, soda, tea and coffee can contribute to water intake, but these may contain additional calories and compounds, such as caffeine, that may negatively affect health.
Signs
Thirst is a sign that you need to consume more water. Another indicator is the color of your urine. When you are getting enough water, your urine should be colorless or light yellow and you should produce about 1.5L of urine a day.
Considerations
Hot weather and heavy exercise can temporarily increase your need for water. Women who are pregnant or breastfeeding also need more water. Illness, especially when it involves vomiting, fever or diarrhea, can also increase water needs. Kidney, liver, heart and adrenal diseases may also cause an excess loss of water that needs to be replaced.
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