How Much Water to Drink Daily: A Simple Guide Based on Your Weight
Staying hydrated can sometimes be a challenge, but it is essential for our health and well-being. By understanding your body's needs based on your weight and lifestyle, you can make sure you're drinking enough water.
Throughout the day, your body loses water through sweat, digestion, kidney function, and breathing, making hydration essential. Water is vital for human life, present in every cell and bodily fluids, and crucial for temperature regulation.
Most people don't know how much water they should be drinking daily, but it's easy to figure out with one key detail: your weight. Here's how to tell if you're drinking enough water and some tips to improve your hydration, because even mild dehydration can be detrimental.
According to the National Health Information Portal, to stay optimally hydrated, "adolescents and adults should drink 30 to 40ml of water per kilogram of body weight daily." For example, someone weighing 60kg would need to drink 1800ml - 2400ml per day.
This simple guide is helpful, although there are other factors than weight that are important, such as physical activity, age, gender and health. For example, sedentary people need less water, while active athletes or sick individuals need more.
The National Academies of Sciences, Engineering, and Medicine recommend 3.7 liters per day for men and 2.7 liters per day for women. Harvard University confirms these amounts, suggesting 15.5 cups (3.67 liters) per day for men and 11.5 cups (2.72 liters) per day for women.
Even mild dehydration can cause fatigue and reduce physical and mental performance. Long-term dehydration can damage organs like the kidneys. "Frequent fluid deficiency can lead to permanent kidney damage. Even mild dehydration increases the risk of chronic kidney disease. Increased hydration can help prevent kidney damage," according to a study.
To get an idea of how hydrated you are, check the color of your urine. Light or clear urine means you're well-hydrated. Dark urine indicates a lack of fluids.
Our busy lifestyles can lead to us forgetting to drink enough water, following these tips can help:
- Drink a glass of water immediately after waking up.
- Keep a water bottle or glass at your desk and take sips regularly.
- Set reminders to drink water.
- If you don't like plain water, drink unsweetened herbal teas.
- Flavor your water with lemon, mint, or other herbs.
- Eat water-rich foods such as watermelon, strawberries and pineapples.