Information About Water Consumption

The average healthy adult is approximately 60 percent water. Muscle tissue consists of about 65 percent water, and fat tissue consists of 10 to 40 percent water. Because water is the most abundant substance in your body, it is also one of the most important. You could survive weeks without food but only a few days without water.

Health Benefits of Water

One of the most important functions of water is its role as a solvent, which is a liquid in which substances dissolve. Water allows various chemical reactions to take place and carries oxygen, nutrients and hormones to the cells. Water also helps your body maintain normal body temperature by absorbing heat and eliminating it from the body through sweat. Water also helps lubricate your joints and intestinal tract and acts as a cushion for your major organs.

Daily Requirements

You consume some water through your food intake, but most of your daily water consumption should come from beverages. The amount of water you need depends on several factors, including physical activity, environmental factors and diet. Because of this, it is difficult to suggest a recommendation that works for everybody. According to recommendations given by the Institute of Medicine, men should drink 13 cups per day and women should drink 9 cups per day. MayoClinic.com says that if you drink enough water that you rarely feel thirsty and produce approximately 6 cups of colorless to light yellow urine, your water intake is probably sufficient.

Factors That Influence Water Needs

If you engage in any exercise that makes you sweat, your water needs increase. Since you lose water through sweat, you must replace that lost water to maintain water balance. Generally, an extra 1.5 to 2.5 cups of water is sufficient for moderate exercise. If you exercise intensely for more than an hour, your water needs are even higher. Hot or humid weather conditions can promote sweating, which increases your water needs. If you live in a hot climate, you should drink extra water to compensate for water loss. High altitudes increase urinary frequency and increase breathing rate, which both result in water loss, according to MayoClinic.com. If you live at a high altitude, you should increase your water intake. Chronic vomiting and diarrhea also cause water loss. In addition to loss of water, electrolytes are lost during vomiting and diarrhea.

Dehydration and Hyponatremia

If you do not drink enough water on a daily basis, you may become dehydrated. Dehydration occurs when more water is lost than taken in. Symptoms of dehydration include increased thirst, dry mouth, decreased urine output, lethargy, decreased tear production and sunken eyes. Severe dehydration can lead to comas and death. Although uncommon, it is possible to consume too much water. If you drink excess water, it can dilute the fluids in your cells and cause low sodium levels, a condition referred to as hyponatremia. Hyponatremia can lead to brain swelling and death.

Considerations

MayoClinic.com says that it is not a good idea to use thirst as an indicator to consume water, because by the time your body signals thirst, you may already be slightly dehydrated. To make sure you are consuming enough water throughout the day, try to drink a glass of water with each meal and between each meal, and before, during and after any exercise.