how much water to drink a day

How Much Water Should You Drink Per Day?


They say, “Eight cups a day keeps the doctor away,” but is that saying actually accurate?

Water is vital to everyday body functions and for weight loss. Drinking water helps you lose weight by suppressing your appetite, as thirst signals from your brain are often misinterpreted as hungry signals.

Water not only makes you healthy, but it also keeps your cognitive functions in check, reduces hunger, speeds up your metabolism, and enhances your mood. As a result, it is critical to properly hydrate your body. But how? 

Table Of Contents

How much water should you drink?

Health experts commonly recommend eight 8-ounce glasses per day, which equals about 2 liters or half a gallon a day. This is called the 8×8 rule and is very easy to remember. 

However, no single formula fits everyone. Every human body is unique and has its own specific needs. Your individual water needs depend on many factors.

Also, read – The Benefits of Drinking Water

The factors that increase the need for water include:

  • Your body mass

The human body is made up of 2/3 water; therefore, you must intake water accordingly. For a smaller person, the normal water intake is naturally less than that of a bigger person.

  • Working out or intense physical activity

No matter how you move – run errands on foot, work, do household chores, exercise, walk your dog – you move and lose water. And you’ll need to drink extra to make up the difference.

  • The environment

Sweating is a natural reaction to hot or humid weather, making you need more fluid intake. High altitudes can also cause you to become dehydrated rapidly.

  • Caffeine intake

Coffee, tea, coke, and other caffeine-containing products dry your body—even the liquid ones.

  • Pregnant or breastfeeding

Women who are pregnant or nursing their babies need to drink extra water to stay hydrated. Their bodies are doing the work for two (or more), after all.

  • Health-grounded issues

Fever, vomiting, and diarrhea are all symptoms of the body’s draining fluids. Bladder infections and urinary tract stones are two more illnesses that may necessitate greater water intake.

  • Okay, so how do I calculate how much water is enough for me?

The recommended amount of water is linked to the measurements that you use.

  • How many bottles of water should I drink a day?

Typically, 3-4 x 16 oz bottles of water are enough for an average-sized adult with moderate daily activity. Add 1 bottle if you lose extra fluids (if you meet any of the factors above).

  • How many liters of water a day should I drink?

Typically, 1.5-2.5 liters a day for an average adult is sufficient. However, remember the factors above and add 0.5 liters of water if any of those statements are true for you. 

  • How many cups of water a day should I drink a day? 

About 6-8 cups of water for an average adult. Add 1 cup of water after every cup of coffee, tea, or alcohol. 

We can count everything for you and remind you to stay hydrated directly in the Lasta app, so there’s no need to fuss with water intake measurements. 

how much water should i drink a day

Benefits of Drinking Water 

  • Aids in weight loss 
  • Brightens skin appearance and minimizes breakouts
  • Detoxes the body
  • Creates regular bowel movements (prevent constipation)
  • Reduces risk of kidney problems
  • Enhances overall health

Proper hydration has many more positive effects, including carrying nutrients and oxygen to your cells, normalizing blood pressure, cushioning joints, protecting organs and tissues, regulating body temperature, and maintaining electrolyte (sodium) balance.

Also, read – Intermittent Fasting and Alcohol: Can I Drink While I Fast?

How much water is too much?

Too much of a good thing can be just as harmful to your health; this goes for water as well.

Your kidneys can’t get rid of excess water if you consume too much water. Your blood’s sodium content gets diluted. Hyponatremia is the medical term for this condition, which can be fatal.

Three liters (100 ounces) may be too much for moderately active people. The kidneys can only process 800–1,000 ml (27–34 ounces) of water per hour.

For this reason, we recommend focusing not on an exact number but on your body size, your daily physical activity levels, and how you feel. 

Also, it’s important to spread your water intake throughout the day rather than drinking it all in a single sitting. 

So, the answer is simple: Listen to your body and adjust your water intake accordingly!

The bottom line:

Drink water! Whenever you have a small break, small snack, or a cup of coffee – start it with a cup of water so that you do not confuse thirst for hunger and start your journey to becoming healthier and happier.

We are an Inspired team of writers who are passionate about writing on the topic of a healthy approach to Nutrition and Wellness. We are guided in our writing by our knowledge and experience as well as open official medical and health sources.

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.