Water accounts for 60 percent of your body weight, and your body depends on it for temperature maintenance, joint lubrication, nutrient transportation and waste removal. You need to drink enough water to replace the fluids your body loses through sweat, urination, bowel movements and even breathing. Water needs do not vary by age, though men may need more water than women.
Adequate Intake
Research has not provided conclusive evidence to support a specific water intake requirement. No studies have proven that drinking eight glasses of water each day is necessary, for example. In addition to drinking water, most people get additional water from other beverages and even from food. According to the Institute of Medicine, 125 oz., or about 15 cups, represents adequate water intake for men, and 91 oz., or about 11 cups, represents adequate water intake for women. Only about 80 percent of the average daily water intake comes from beverages, while the remainder comes from foods such as fruits, vegetables and broths. For adults, including 25-year-olds, drinking whenever thirsty and having water with each meal should provide sufficient fluids.
Conditions Requiring Increased Intake
You may need to drink more water during the summer or if you live in a hot climate. You should also drink more water if you have a fever or are experiencing diarrhea or vomiting. During exercise, your body loses fluids through sweat. To avoid dehydration and heat stroke, consume more water while exercising, especially in warm weather. Try to drink two to three cups of water for every hour you exercise, and drink slightly more if you begin to sweat heavily, suggests Harvard Men's Health Watch.
Too Much Water
In rare cases, drinking too much water can lead to water intoxication and hyponatremia, or low blood sodium levels. Only extremely excessive water intake can cause these problems, however, suggests Harvard Health Publications. Most water intoxication victims have been marathon runners or other extreme exercisers consuming enough water or other fluids to gain weight during an athletic event. Bloating, nausea and vomiting may indicate excessive water intake.
Signs of Dehydration
Signs of dehydration include fatigue, dizziness or light-headedness, loss of appetite, flushed skin, heat intolerance, dry cough and dark-colored urine. If you are properly hydrated, you should produce pale or clear urine. Certain beverages, including alcoholic and caffeinated drinks, promote dehydration. Drink additional water when consuming such beverages.
References
- Harvard Health Publications; The Hazards of Too Much Water; July 2008
- Centers for Disease Control and Prevention: Water
- Cleveland Clinic: Avoiding Dehydration, Proper Hydration
- Harvard School of Public Health: How Much Water Do I Need to Drink Each Day?
- MayoClinic.com: How Much Water Should You Drink Every Day?
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