Some diets tell you to drink excessive amounts of water to lose weight, to release toxins or to get other claimed health benefits. However, according to a 2008 editorial by Dan Negoianu and Stanley Goldfarb in "Journal of the American Society of Nephrology," no research has supported the idea that drinking excessive amounts of water has any health benefits. On the other hand, be sure you drink enough. Water "maintains homeostasis in the body and allows for transport of nutrients to cells and removal and excretion of waste products of metabolism," notes the Institute of Medicine. A failure to consume enough water can raise your chances of developing bladder cancer, lead to renal dysfunction and muscle spasms, and even cause death.
Recommendations
Most doctors suggest you drink 8 to 9 cups of water each day. The Institute of Medicine recommends that healthy adults between the ages of 19 and 70 consume a total of 3.7 liters per day for males and 2.7 liters per day for females. This guideline refers to an intake of total fluids, both from drinking fluids and from foods with fluids in them. The USDA points out that 90 percent of most fruits and vegetables and about 50 percent on average of meat and cheese is water.
Current Water Statistics
The Centers for Disease Control's 2000 to 2006 National Health and Nutrition Examination Survey, or NHANES, found that each day, men aged 19 to 30 drank an average of 3.0 liters and women drank 2.2 liters from water and other beverages. That is the equivalent of 13 cups of water for men and 9 cups for women. These figures for water consumption include fluids contained in food eaten.
Factors
Despite the guidelines, there is no hard and fast rule for the amount of water you should drink, since so many factors are in play. Where you live affects how much water you should drink, based on temperature and humidity levels. Those in hot climates need more water. Even the altitude where you live can affect your water recommendation. How much you exercise and the intensity of your exercise have a significant influence on the amount of water you need. Also, diuretic medications can result in a need for a higher water intake. Consult your doctor to determine your specific water recommendation.
Special Populations
Women, the elderly and obese people typically need to consume less water because they have less muscle mass. Sixty-five to 75 percent of muscle is made up of water, whereas 50 percent of fat is water, the USDA notes. Decreasing muscle mass and declining kidney function are among the factors leading to dehydration in the elderly. Furthermore, older adults' bodies fail to tell their brains when their water levels are getting low, so they do not always feel thirsty when they need water.
Pregnant or breast-feeding women need extra water or other fluids. The Institute of Medicine suggests consumption of 2.3 liters a day, which is about 10 cups, for pregnant women and 3.1 liters, or about 13 cups, for women who are breast-feeding.
Lastly, those suffering from kidney disorders might need to drink less fluids. Ask your doctor how much water you should be drinking in your life circumstances.
References
- "Journal of the American Society of Nephrology"; Just Add Water; Dan Negoianu and Stanley Goldfarb; 2008
- Institute of Medicine: Dietary Reference Intakes -- Electrolytes and Water
- U.S. Department of Agriculture: More Than One in Three Older Americans May Not Drink Enough Water
- MayoClinic.com: Water -- How Much Should You Drink Every Day?
- U.S. Department of Agriculture: Report of the DGAC on the Dietary Guidelines for Americans, 2010
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