The amount of water you should drink is primarily determined by your activity level, body weight and a number of other factors. By following some general guidelines and knowing the signs you are drinking enough water, you can get a general picture about your daily water needs, particularly if you are very active.
General Recommendations
The reason why most physicians recommend drinking between six and eight glasses of water each day is because of the "replacement approach," according to the Mayo Clinic. The average adult eliminates about 1.5 L of fluid via their urine per day, which is about 6.3 cups of water. Active adults also lose water via sweating and breathing hard. You also lose water via your bowel movements. In total, this adds up to about 10 cups of water lost throughout the day. Because the foods you eat contain water, drinking six to eight glasses can help to replace the fluids you have lost.
Signs
If you are properly hydrated, your urine should be clear or slightly yellow-tinged. Thirst is an indicator that you are not drinking enough water. Do not wait until you feel thirsty to begin drinking. If you rarely feel thirsty, however, this can indicate you are drinking enough water.
Exercise Recommendations
If you are very active, you lose water via your sweat each time you exercise. This can be problematic because water losses lead to dehydration and can affect how your body works from making your muscle move to keeping your heart beating. If you are exercising for a duration less than 90 minutes, the University of Missouri Extension recommends drinking 2 cups of cold water one to two hours before exercising and a 1/2 cup of water every 15 minutes during exercise. Weigh yourself before your exercise session, then weigh yourself afterwards. For every pound of water lost, drink 2 cups of water. If you are exercising longer than 90 minutes, however, you may need to drink an electrolyte-containing beverage because these can replace lost salts and minerals your body needs to maintain fluid balance.
Excess Amounts
You can drink too much water, and the effects of doing so can have deadly consequences. Your kidneys are responsible for filtering water, signaling your body to release water via your urine. However, your kidneys can only filter about 15 L of water per day -- that's about 60, 8 oz. servings of water. If you drink this equivalent of water in a short time period, you can experience a condition called hyponatremia or water intoxication. Your body's fluid levels become imbalanced, and water starts to flow inside your cells. This causes brain swelling, which can cause confusion, fatigue and restlessness. Seek immediate medical attention if you have consumed this amount of water.
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