Although the total amount of water needed to be consumed each day varies by age, gender and body composition, it's odd to realize our bodies are already about 60 percent water. We all need to drink water to be healthy, especially in the summer, but how much? Our body hydrates with water, but water also comes from healthy foods (about 20% - best comes from fresh fruits and vegetables). Water helps with digestion, flushes toxins from your organs, carries nutrients to your cells, and cushions and lubricates your joints.
So how much should we drink per day? The Institute of Medicine (IOM) recommends:
- Men should drink about 13 cups or 3 liters of water per day.
- Women should drink about 9 cups or 2 liters per day. Those who are pregnant should increase that to about 10 cups of water daily, and nursing moms need about 12 cups per day.
- Infants do not need water until about the age of 6 months. After that, there are calculations how much water kids need per age group. The most important thing is to introduce water as an important liquid (along with milk) limiting juice which often contains a lot of sugar.
- Seniors who are well hydrated have been found to have fewer falls, less constipation and a lower risk of bladder cancer (in men).
- Those seeking to lose weight can benefit from increasing water intake.
- Exercising will increase the amount of water you should drink, as will hot and / or humid weather.
How do we know we are drinking enough water? One indication is the color of urine. The clearer the color, the more hydrated a person is. However, medications and certain conditions such as heart disease, diabetes, and high blood pressure. Talk to your doctor to make sure you are drinking the right amount of water with those conditions for a healthy balance.
Coffee and teas and other beverages may count as water, but do your research on things like diet soda, which doesn't count. If you don't like the taste of plain water, add a lemon slice or wedge to it. Or test out your own concoction, like sparkling water with raspberries or mint.
Sources: Institute of Medicine and American Heart Association
