Water

Water makes up about 60% of our body weight. Every system in our body depends on water. It also flushes toxins out, carries nutrients, and provides a moist environment for ear, nose, and throat tissues. Lack of water leads to dehydration, and even mild forms can drain energy and make one tired.


Every day we lose water through breathing, perspiring, and excretion. Understandably, it must be replenished for our body to function properly. So how much does the average person need? Most doctors recommend 8-9 cups. Here are 3 common ways to also estimate it:



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Replacement approach. The average urine output is 6.3 cups/day. You lose an additional 4 cups through insensible losses (breathing, sweating, bowel movements). Food usually accounts for accounts for 20% of your total fluid intake, so if you consume 8 cups of water a day along with your normal diet, you will typically replace your lost fluids.

Eight 8-ounce glasses. Another approach is the 8 x 8 rule. It is not necessarily supported by scientific evidence but it serves as an easy guideline to remember how much to drink.

Dietary recommendations. The Institute of Medicine advises men consume 13 cups of total beverages and women consume 9 cups of total beverages a day.

The most important thing is to remember to drink enough fluid so that you rarely feel thirsty and produce enough urine that is colorless or slightly yellow. You may also need to increase your total fluid intake when you exercise, live in hot climates, during illness (especially fever, vomiting, or diarrhea), and during pregnancy/breastfeeding.

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