You need water. It’s a simple fact of life. But how much water do you need everyday? And more importantly, how do you make sure you’re drinking enough?

There’s a few factors you need to keep in mind when it comes to staying hydrated—especially when you’re working out daily, so here’s a quick guide to help you figure out your daily hydration needs.

Why is drink water healthy?

Before we get into how much water you should drink everyday it’s important to understand why you need it.

Our bodies are composed of over 50% water. But as we move through our day, we use up fluids. Without replenishing fluids, we can get dehydrated.

That’s why there’s a ton of healthy benefits to drinking water and staying hydrated. Some of the main one are:

Improves digestion

Your digestive system needs water to keep things moving. Drinking enough water everyday can help you avoid uncomfortable constipation and heartburn.

Reduces muscle soreness

Water is important for cell regeneration. Making sure you hydrate during and after a workout can help your muscles recover from exercise.

Promotes mouth, nose and throat health

Proper water intake helps you create helpful saliva and mucus that keeps your nose, mouth and throat clean and functioning properly. Keeping these areas moist can also help with overall oral hygiene and avoiding bad breath.

Reduces anxiety and improves mood

Proper hydration can help improve your mood and avoid fatigue and anxiety.

Water can also help cleanse your body, clear brain fog, and ease digestion. It also helps to flush out any toxins in your body by promoting healthy organ function.

So next time you see some fancy teas or detox products, you can save your money. Drink water instead!

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How much water should I drink everyday?

The CDC states that there’s no magic number for how much fluids we need each day. But they do point to a comprehensive study by the National Academy of Sciences, Engineering and Medicine that recommends:

• Approximately 15.5 cups (3.7 liters) for men
• Approximately 11.5 cups (2.7 liters) for women

The amount of water you need to drink every day depends on many factors including:

• Your weight and height
• If you’re in a warm climate
• How much exercise you’ve done that day
• How much salt you’ve had that day
• How much caffeine you’ve had

Remember, we also get fluids from foods and beverages other than water. So while water is often the easiest and quickest way to stay hydrated, we do get some of our fluids from elsewhere.

Tips for drinking enough water

Don’t wait until you’re thirsty

A good rule of thumb to follow is to drink before you get thirsty.

The caffeine to water ratio

Try to drink the same amount of water as caffeine. Caffeine is a diuretic. That means that it dehydrates you.

Try drinking a cup of water for every cup of caffeinated drinks you consume. This can help with that sluggish feeling a caffeine crash can cause.

Wake and drink

When you sleep, you’re in a fasted state. That means you're not drinking, eating or replenishing fluids. Believe it or not, we can actually become dehydrated in our sleep.

When you wake up, try to drink one glass of water before reaching for coffee to help replenish fluids right away.

Warm it up

If you have a sensitive stomach, try drinking warm water. When you drink cold water, your body has to work harder to warm it up. If you don’t like the taste, you can add some lemon, lime, or any citrus fruit, or even some mint leaves.

Hungry might mean thirsty

It is also recommended to have a glass of water before meals. If you’re heading for the pantry, try a glass of water first and wait fifteen minutes.

If you’re still hungry, then have a snack! The water will only help you digest that snack or meal.  

Keep your water interesting

If you don’t like plain water, try adding fruit, cucumbers or other healthy and flavorful additions.

Herbal teas can also count towards your water intake goals! Just make sure it’s not the only source of water you’re getting.

How do I make sure I’m drinking enough water?

A good reusable water bottle by your side is the best way to stay hydrated as your day goes by.

Keeping it close is a great way to not only drink water, but also remind you when you might need more.

Remember, a lot of your food contains water as well, especially fruits and vegetables. Keeping these foods regular in your diet is another great way to keep your fluid intake up.

Hydration apps can also keep you on track with your fluid needs. There are even water bottles on the market that can help you keep track of your water intake. If you’re struggling to remember your water, a hydration app can help cut through the distractions.

Exercise and water

When you exercise, you are usually going to burn energy and sweat out fluids. Think of when you boil water: as you boil the water, it evaporates.

So the more exercise you do, the more fluids you’ll need to get back to a healthy hydration level and prevent dehydration.

Make sure your exercise and water intake are balanced to get the most from your fitness.

Don’t wait, hydrate

Proper water and fluid intake has all kinds of benefits. It’s also a pillar of a healthy and happy lifestyle.

Now you know how much water you should drink each day, some tips for drinking enough water, and why fluids are so important! Make water a habit and get your fluids everyday.

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