How Much Water Should I Be Drinking?
Water makes up 60% of our bodies and is essential to life. Water ought to be our daily drink of choice as it is free, readily available and, best of all, has zero calories. With the variety of drinks available, it may be easy to select something other than water, such as an energy drink, coffee beverage, soda, fruit drink, or sports drink. But while these alternative drink options may sound more refreshing and flavorful at the moment, but they also come with added sugar and calories that negatively impact our health over time. Though water may seem plain in comparison, it is ideal for your body—and there are ways to make it fun.
Water has many benefits
According to the Cleveland Clinic website (2021), drinking water is necessary, because it:
- Lubricates and cushions joints.
- Allows your organs and cells to work properly.
- Aids in digestion to push waste out of the body.
- Boosts energy by preventing dehydration.
- Helps to regulate body temperature.
- Improves skin, your largest organ, by flushing out toxins.
- Manages cravings. Sometimes we confuse thirst with hunger cues. Have a glass of water first to see if that fulfills your body's natural cravings.
Sugar content in popular beverages
Let's face it, options for sugary drinks are tempting us from every aisle. However, the extra sugar in drinks can be hidden and may provide even more calories than a snack or meal.
The following chart, provided by the Centers for Disease Control and Prevention (n.d.) lists the sugar content found in common beverages:
| Beverage (12-ounce serving) | Teaspoons of Sugar | Total Calories |
|---|---|---|
| Water | 0 | 0 |
| Lemonade, powder | 3 | 55 |
| Sports drinks | 5 | 97 |
| Brewed sweet tea | 7 | 115 |
| Energy drink | 9 | 160 |
| Soda | 10 | 155 |
| Fruit drink | 10 | 186 |
How much water do I need?
Fluid needs can vary depending on age, sex, physical activity level, and overall health (Gordon and Klemm, 2022). Individuals who are pregnant, breastfeeding, or have certain health conditions have different fluid needs. Estimates listed here are determined to be adequate intake levels for a general, healthy person according to age and sex. The daily estimate of total fluid needs, which includes water obtained from food, is 11.5 cups for women and 15.5 cups for men. The estimated amount of water to drink daily is around nine cups for women and 13 cups for men.
Specific instances in your life may require you to increase your fluid intake. If you are sick with a fever, diarrhea, or vomiting; are physically active; or it is hot outside, your body will need additional water to function properly.
How to increase your water consumption
If you find it hard to make water your beverage of choice, here are a few tips:
- Track it— make yourself aware of how much water you are drinking, which will help increase your ounces.
- Refill it—carry a reusable water bottle with you to make it convenient to refill.
- Flavor it—add fruit, vegetables, and herbs to add a flavorful twist to plain water (see suggestions below).
- Set reminders—Set up notifications on your phone or smartwatch to remind you to keep chugging along throughout the day.
- Temp it—try water with ice, room temperature, or even hot to see what you prefer.
- Time it—decide to drink a glass of water each time you eat a snack or meal; this will add up throughout the day.
Flavored water variations
Spruce up plain water by adding different flavors. Get creative with combinations to find your favorite taste. The following are a few different flavor combinations to enhance the flavor of water.
Lemon Lavender—add sliced lemons and sprigs of fresh lavender for a refreshing twist.
Citrus Cucumber—try sliced lemons, limes, oranges, and cucumbers for a cool drink.
Orange Mint—sliced oranges and fresh mint add pizazz to plain water.
Blueberry and Herb—combine fresh blueberries and rosemary to give your water a boost.
Watermelon Basil—the fresh combination of watermelon and basil screams summertime.
Cherry Lime—embellish water with sliced limes and fresh cherries to provide a sweet and sour taste.
Keep the water flowing with one of these flavorful combinations. The next time a sugary substitute tempts you, remember the many benefits of water and practice these tips and tricks to meet your hydration goals.
References:
Cleveland Clinic. (2021). Are there any health benefits to drinking a gallon of water a day?
Centers for Disease Control and Prevention. (n.d.). Rethink your drink.
Gordon, B. & Klemm, S. (2022). How much water do you need? Academy of Nutrition and Dietetics.
