Drinking water is one of the most underrated ways to improve your health. Staying hydrated is crucial for nearly every bodily function, and it’s also one of the easiest and most affordable ways to up-level your wellness routine. Still, knowing how much water to gulp and which foods and beverages count toward your daily hydration needs can be confusing.
Your body continuously loses water through sweat, urine and bodily processes like breathing. Considering that approximately 60% of the human body is composed of water, it’s crucial to replenish these losses and stay hydrated to maintain optimal health.
The traditional guideline of consuming eight 8-ounce glasses of water daily — totaling 64 ounces — has been widely recommended for maintaining hydration. However, hydration needs vary from day to day and person to person. For example, men tend to have higher water needs than women, and athletes exercising in hot, dry climates are more prone to dehydration than those in cooler environments.
So, how much water should you drink? Our team spoke with three registered dietitians and reviewed up-to-date research to find out. Continue reading to learn more about your water needs, signs of dehydration and tips for meeting your hydration goals.
“Hydration supports every single cell in our bodies, and its functions range from large-scale processes, like removing waste, to smaller processes, like regulating our temperature. Every aspect of our health relies on hydration as a core pillar for success,” says Emily Hulse, registered dietitian and owner of Emily Grace Nutrition.
While by no means exhaustive, here are some of the key functions of water in the body:
Regulates body temperature
Helps create saliva, which is necessary for oral health and digestion
Lubricates joints, tissues and spinal cord
Supports proper organ functioning, including the brain, kidneys and lungs
Improves blood oxygen circulation
Boosts metabolism
Aids in digestion and assists in nutrient absorption
Helps flush out toxins and waste
Improves physical performance, including maximizing endurance, strength and power
Promotes healthy skin
Improves mood and maximizes cognitive function, including focus, alertness and memory
Fends off fatigue, headaches, hunger, bad breath, constipation, muscle cramps and certain illnesses
Furthermore, a 2023 study found that drinking enough water might also be key for healthy aging. According to the study, adults who stayed hydrated were less likely to develop chronic conditions and more likely to live longer compared with those who regularly fell short of meeting their hydration needs.
One of the best ways to tell whether you’re getting enough H2O is by checking your urine color. “A clearish yellow to light yellow shows adequate hydration, while a darker yellow to brown shows minimal to severe dehydration,” explains Jessica M. Kelly, registered dietitian and owner of Nutrition That Heals.
Additional signs that you might be dehydrated include:
Fatigue
Increased thirst
Dry skin
Chapped lips
Headaches
Muscle cramps
Lightheadedness
Elevated heart rate
If you’re particularly concerned about your hydration status, chatting with your primary care physician is a good idea. The doctor can order blood or urine testing to objectively determine whether your body is getting the water it needs.
For the average healthy adult living in a temperate climate, the United States National Academies of Sciences, Engineering, and Medicine estimates the ideal daily fluid intake to be:
Keep in mind that actual water needs vary depending on multiple factors, including your age, body size and composition, humidity, weather conditions, elevation, activity level, health status and diet. Also, these recommendations were specifically created for sedentary individuals — so on days when someone isn’t exercising or otherwise participating in physical activity. This means your needs will automatically increase if you’re regularly active.
As lovely as it would be to have a consistent water goal each day, there are several instances when your body needs more than the recommended 11.5 or 15.5 cups.
Hydration needs typically increase in the following circumstances:
When living or exercising at high elevations
In hot, humid or dry environments
During the summer months
During and after exercise, especially after high-intensity and endurance workouts
After drinking caffeinated beverages
After eating salty foods
When you’re sick
While taking certain medications, such as diuretics or ACE inhibitors
While pregnant and breastfeeding
Hydration needs can also be higher if you have a chronic health condition, such as type 2 diabetes.
Maintaining adequate hydration is essential, but if you find it a struggle to consume enough water, these practical strategies can help:
Buy a large water bottle: It might sound obvious, but buying a water bottle is one of the best ways to stay hydrated since you can carry it with you everywhere. To avoid multiple trips to the fridge, I recommend purchasing a 1- or 2-liter bottle or tumbler. While hydration needs vary, if you fill up your large water bottle twice — and drink it all! — you should be at, or close to meeting, your daily water goal.
Set a timer: “If you forget or get too busy to drink water, keep yourself accountable by setting a timer on your phone. Many of us get involved in work, running errands and taking care of little ones. As a result, we might put taking care of our health on the back burner. Set yourself up for success by proactively setting an alarm and drinking water when it goes off,” recommends Hulse.
Invest in a tracker: For the more tech-savvy, consider downloading a tracking app to monitor your water intake or splurge on a wearable device with a water-tracking feature.
Make it part of your morning: According to Kelly, a great way to stay hydrated is by making water a key part of your daily routine, including the morning. Rather than reaching for coffee first thing after waking up, challenge yourself to down at least one glass of water before getting your caffeine fix.
Change the flavor: Let’s be honest — water isn’t the most exciting beverage in the fridge. If your tastebuds could use a little excitement, consider infusing your water with cucumber, strawberries, mint or other natural flavor boosters.
Gameify it: Our brains are motivated by challenges. If you’re struggling to drink enough water, consider setting specific goals. For example, see if you can drink four glasses of water by lunchtime or reward yourself with a fun mocktail after meeting your water goal three days in a row.
Water is calorie-free and generally affordable and accessible. However, it isn’t overly thrilling. Luckily there are additional ways to meet your hydration goals.
Herbal tea: According to Hulse, “Herbal tea is my go-to recommendation for staying hydrated. There are so many different flavors of herbal tea, like ginger, peppermint, chamomile and lavender. Many of these you can enjoy both iced and hot — and they have no added caffeine.”
Flavored water: Flavored water is just as hydrating as regular water. While you can make your flavored water using citrus wedges or muddled mint leaves, the grocery store has various ready-to-drink options. Just keep an eye on the amount of added sugar in these products.
Coconut water: While not as trendy as it once was, coconut water is both hydrating and nutritious. In addition to water, coconut water is a good source of potassium, an electrolyte important for maintaining fluid balance.
Natural juice and smoothies: Juices and smoothies made with fruits and vegetables offer another tasty and nutritious way to stay hydrated. Again, just be mindful of added sugars.
Milk: Because it combines water, protein and fat, milk has long been recommended for athletes to hydrate post-exercise. Research suggests that it might be more hydrating than plain water.
Mocktails: These nonalcoholic cocktails are another of Hulse’s top recommendations. “[Try] creating a mocktail at home with ingredients like fresh fruits, sparkling water and lime or lemon juice. This creates a fizzy, tangy and somewhat sweet way to enjoy your water.” For optimal health, keep ingredients with added sugar to a minimum.
Fruits and vegetables: “I love to remind my clients that hydration doesn’t strictly mean liquids like we typically think of. Munching on oranges, berries, bell peppers and zucchini are always great hydrating snack options,” says Kelly.
Soup: Clear, broth-based soups are an excellent way to stay hydrated. They are mostly water and are high in sodium, an electrolyte that helps the body retain fluid.
While it isn’t as common as being dehydrated, overhydration is possible and can lead to water toxicity, also known as water poisoning. Water toxicity occurs when your body’s water volume is too much for your kidneys to excrete. As a result, your sodium levels become diluted, ultimately resulting in hyponatremia, which can be deadly.
Medical conditions, including schizophrenia and medications such as diuretics and antipsychotic drugs, can make you feel extremely thirsty and increase your risk for overhydration. However, in the healthy adult population, endurance athletes, including ultramarathon runners and triathletes, are most at risk for water toxicity.
Signs of overhydration include:
Keep in mind that overhydration can also occur in individuals with medical conditions that cause the body to retain water. These include congestive heart failure, uncontrolled diabetes, liver disease and kidney disease.
Yahoo Life editors and writers have tested hundreds of water bottles, including those for everyday use and for a more athletic audience. If you’re looking specifically for an oversized water bottle (at least a liter capacity) that you can fill once or twice a day to make sure you’re staying hydrated, we recommend the following options.
Yeti
Capacity options: 16 oz., 26 oz., 36 oz., 46 oz., 64 oz. | Materials: Stainless steel | Number of color options: 15 | Lid options: 3 (bottle straw cap and cup cap at an additional cost) | Dishwasher-safe: Yes
We love that this bottle comes in a variety of capacities — from 16 to 64 ounces — and can be used for hot and cold beverages, is dishwasher-safe and has a “chug” spout to allow for sucking down extra water.
Thanks to its easy-to-carry handle lid, it’s also easy to take with you on the go. The biggest drawback is that it’s fairly heavy, especially at the larger capacities when full.
BrüMate
Capacity options: 30 oz., 40 oz. | Materials: Stainless steel | Number of color options: 14 | Lid options: 1 | Dishwasher-safe: Yes
If you want a high-capacity water bottle that you can take with you to the gym and carry with you all day long, it’s going to be hard to beat BrüMate’s Era Tumbler. Like many similar water bottles on the market, this insulated, double-walled tumbler can keep drinks cold for over 24 hours. What sets it apart is its 100% leak- and spillproof cap and straw. The lid screws on (so it won’t pop off), and the cap has a twist function at the straw that completely seals the opening, preventing any leakage.
The design is cupholder-friendly, so it’ll easily fit in your car’s cupholders. It’s also completely top-rack dishwasher-safe, and depending on the color, the cup may be bottom-rack-safe too (you have to check the specific bottle’s indications when you receive it).
Aquafit
Capacity options: 128 oz. | Materials: BPA-free plastic | Number of color options: 16 | Lid options: 2 | Dishwasher-safe: No
This one-gallon water bottle from Aquafit is particularly helpful if you have a high daily water-intake goal. You simply fill it up at the beginning of the day and carry it with you, sipping as desired. By day’s end you have a clear indication of how much you’ve consumed, made easier thanks to the water bottle’s milliliter and ounce markings on the side. The bottle even has time markers to help remind you when to drink and how much to aim for if you want to sip steadily throughout the day. Of course, it’s not insulated, so it won’t keep your water cold.
Yes, sparkling water is equally as hydrating as still water. According to Kelly, “Sparkling water is just water with carbonation, which gives it the bubbly feel. One caveat — since it has bubbles, it can make you feel fuller than still water, so just be mindful of how much total water you intake to make sure you are getting enough throughout your day.”
Our experts agreed that as long as you drink enough water throughout the day, it doesn’t matter when you drink it. That said, some people may find drinking water during a meal uncomfortable. “If you notice that you get a stomach ache, gas pains or belch during meal time, you may want to try drinking water afterward. Sometimes, drinking water — especially through a straw — adds extra air to your stomach and can cause some unease,” says Hulse.
Drinking water can help weight loss by curbing your appetite and modestly increasing the calories you burn. When used as a replacement for sugary beverages, it can further reduce your calorie and sugar intake. However, no research directly links water consumption and weight loss.
If you frequently fall short of meeting your hydration needs, drinking water can improve your complexion by keeping your skin hydrated. That said, drinking more is unlikely to have a noticeable benefit if you’re already getting enough water.
Generally speaking, when you feel thirsty, you’re already dehydrated. According to Marjorie Nolan Cohn, clinical director of Berry Street, “Hydration is not dependent on thirst. In fact, some people may not get overly thirsty, or they may ignore the signs of dehydration altogether. Water intake is important regardless of your thirst because your body constantly needs water to continue functioning properly.”
Marjorie Nolan Cohn, MS, RD, LDN, CEDS-S, clinical director of Berry Street
Emily Hulse, MS, RD, of Emily Grace Nutrition
Jessica M. Kelly, RD, LDN, of Nutrition That Heals, LLC
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
