How much water should I drink ?

Shobith K Menon
Shobith K Menon

 | 1 minute to read

How Much Water Should I Drink?

We all know that adequate water intake is very important for health and well-being. But how much water should we be drinking? Water intake depends on a number of factors: where you live, how active you are,etc. A person living in a very hot and humid climate might need more water as compared to someone who lives in a cold climate. Heat and humidity tend to make you lose more water from the body which is you need to drink more water and replenish your reserves. The converse is true in a cold climate - less water loss through perspiration, hence less demand for water. Thirst is a great indicator used by your body to indicate that it needs more water. However, on a general basis, there are some recommendations for what constitutes adequate water intake by men and women. 3,000 ml of water for men and about 2,200 ml for women is considered more than adequate. Higher fluid intake does not have any convincing health benefits, except perhaps in preventing (recurrent) kidney stones. Adults For practical purposes, 1 ml/kcal of energy expenditure can be recommended as the water requirement for adults under average conditions of energy expenditure and environmental exposure. However, there is so seldom a risk of water intoxication that the specified requirement for water is often increased to 1.5 ml/kcal to cover variations in activity level, sweating, and solute load. For e.g. : if your maintenance calories or TDEE is 2000 calories then your minimum water intake would be around 2000 * 1 = 2000 ml or 2 litre of water per day. Special attention must be given to the water needs of the elderly whose thirst sensation may be blunted. Even though these people may be less physically active, they may still have a high water requirement, especially during the summer. Pregnancy and Lactation Pregnancy is associated with an increased need for water because of the expanded extracellular fluid space, the needs of the fetus, and the amniotic fluid. However, calculations indicate that the increment amounts to only about 30 ml/ day. A lactating woman, on the other hand, requires an increased volume of water to match that secreted in the milk. Since milk is 87% water and average milk secretion is 750 ml/day for the first 6 months, the extra fluid required would be less than 1,000 ml/day. Now, if you decide to drink more water than these recommendations, that’s totally fine. But if you’re drinking less, then there is definitely some scope for improvement. So, do try to hit your daily water marks. If you keep forgetting, then do try set a reminder in the Fittr app for every 2-3 hours so that by the end of the day, you are hydrated enough! References :

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