It's common knowledge that your body needs proper hydration to stay healthy. Water is an essential part of your body composition, keeping your biological systems running smoothly, maintaining your cells and tissues and even giving you energy. But if you've ever wondered about the correct amount of water to drink each day, one important point to remember is that adequate water intake is linked to your body weight.
Water and Weight
Although rules of thumb regarding sufficient water consumption vary a little, one good guideline is the water-to-body-weight ratio. The University of California, Riverside advises that you should drink enough water -- in ounces -- to equal half your body weight in pounds. For instance, if you weigh 140 lb., your daily water intake should equal 70 oz.
Water and Exercise
If you're an exerciser, your water needs will increase on days you work out. The College of the Canyons Health Services state that dehydration of just 1 to 2 percent of your body weight during exercise can impair muscle functioning. Sheri Barke, M.P.H., R.D., of the College of the Canyons, advises athletes to consume at least 16 oz. of water -- and preferably 24 oz. -- for every pound of water weight lost during a workout session.
Other Guidelines
Alternate recommendations for adequate water intake also exist. MayoClinic.com explains the most commonly-used guideline for water intake, the "8-times-8 rule." This means that you should strive for eight 8 oz. glasses of water per day, regardless of your weight. Other experts recommend the "replacement approach," which refers to drinking enough water each day to replace the fluid lost through urine. However, this is trickier to compute. One good estimate is to drink enough water so that your urine remains clear or pale-colored, indicating good hydration.
Water Sources
Keep in mind that, for proper hydration, other sources of fluid besides water count toward your goal. Juices, milk, herbal tea and sports drinks all hydrate your body. In addition, foods that have a high water content can help you reach your daily water intake total. Some examples are soup, smoothies and even water-filled fruits like watermelon and grapes.
References
- University of California, Riverside; Frequently Asked Questinos: How Much Water Should I Drink?
- College of the Canyons Health Services; Water, Alcohol, and Caffeine; Sheri Barke, M.P.H., R.D.; 2005
- College of the Canyons Health Services; Performance Nutrition; Sheri Barke, M.P.H., R.D.; 2004
- Mayo Clinic; Water: How Much Should You Drink Every Day?; April 2010
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