Water: How much should you drink every day?

How much water should you drink each day? It's a simple question with no easy answer.

Studies have recommended drinking different amounts over the years. But how much water a body needs may be different for each person. It depends on many things, including your health, age, how active you are, where you live and the weather.

Your body needs water to survive. Water makes up about 50% to 65% of your body weight. It's in your cells, muscles and organs. It's even in your bones. Water also is around your cells in blood and tissue. Cells, tissues and organs in the body need water to work as they should.

Getting enough water from what you eat and drink helps the body replace water you lose throughout the day. The body needs water to:

• Make body fluids, such as tears, saliva, sweat and urine.
• Help the brain and body work, including thinking, movement, mood and energy.
• Remove waste from the body through urine and bowel movements.
• Manage body temperature through sweating.
• Fuel the body and support digestion and nutrient absorption.
• Maintain fluid balance in and around cells and tissue.
• Help keep healthy urine levels, which may lower the risk of kidney stones and urinary tract infections.

Some studies suggest drinking more water may help with headaches, migraines, diabetes, obesity and low blood pressure, but more research is needed.

Lack of water can lead to dehydration. Dehydration happens when you don't take in as much water as your body puts out. Then, the body may not have enough water to work as it should. Even mild dehydration can make you feel as if you have less energy and make it harder to think clearly. Dehydration also may play a role in obesity and diabetes.

Some studies suggest that the average healthy adult will get enough water if they take in about 11.5 cups (2.7 liters) to 15.5 cups (3.7 liters) of total fluid. That includes fluid from all sources including drinking water. How much fluid a body needs depends on several things, including body type, activity level, and environment.

Every day, the body loses water, including when you breathe, sweat, urinate or have a bowel movement. The body does not make enough water to replace what is lost. To live and be healthy, you need to replace water in the body through what you drink and eat.

You may have heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a good goal. But some people may need less fluid, while others may need more. How much fluid is best for you depends on a few things.

If you do activities that make you sweat, you need to drink extra water to make up for the fluid loss. It's important to drink water before, during and after a workout.

Hot or humid weather can make you sweat more than usual. You need to drink more water than usual to replace water lost through sweating. High altitudes also can increase dehydration.

Your body loses fluids when you vomit, have a fever or have diarrhea. Water, broth or drinks with minerals, called rehydration solutions, may help replace fluids. Your healthcare professional may suggest other ways to increase fluids. (standard language) Some conditions, such as bladder or urinary infections and kidney and urinary tract stones, may increase the need for more fluids.

If you are pregnant or breastfeeding, you may need more fluids to stay hydrated.

No, water is not the only way to increase how much fluid you take in. Other liquids, such as tea, coffee and milk, help keep you hydrated and count toward how much you should drink each day. Soda, sports drinks, and vegetable and fruit juices also are options, but watch out for their high sugar, salt and calories.

The amount of fluid a body needs each day can come from water, other beverages and food. Food provides about 20% of the total water you need each day. Many fruits and vegetables are almost 100% water by weight, including:

• Cantaloupe.
• Strawberries.
• Watermelon.
• Cabbage.
• Squash.

Drinking too much water is rare. It is typically not a problem for healthy adults, although some athletes may do this when they prepare for a long or intense workout. When you drink too much water, your kidneys can't get rid of the excess water, and your sodium levels become too low. This is called hyponatremia. It can be life-threatening.

You may be drinking enough water if:

• You don't often feel thirsty.
• Your urine is colorless or light yellow.

If you are not drinking enough water:

• You may have headaches.
• Your urine may be dark.
• You may not do your best during physical activities.
• You may have confusion and dizziness in extreme cases of dehydration.

To make sure your body has the fluids it needs, water is the best choice. Replacing sugar-sweetened beverages with water may even help with weight loss. Drinking water also may help manage weight by increasing fullness and reducing calorie intake.

It may be helpful to enjoy a drink of water:

• With each meal and between meals.
• Before, during and after exercise.
• If you feel thirsty or when you have signs of dehydration, such as dry mouth or dark urine.

Your healthcare professional can help you find the daily amount of water that's best for you.