How much water should I drink per day? Most health experts recommend drinking up to 8 cups of water per day and this is known at the 8 by 8 rule. 8 cups of water per day equals to 2 liters and a half a gallon a day. Your body is composed of 60% water and the body loses water constantly through exercise and through basic activity levels. And you lose water through sweat from exercise and urine. 20% of your water comes from eating fruits and vegetables.
How Much Water Should I Drink Per Day? Photo credit: iStock-fizkes
According to the U.S. National Academies Of Sciences, engineering, and medicine they recommend that women drink 11.5 cups of water per day. And they recommend for men to drink 15.5 cups of water per day.
The amount of water that each person depends on the following:
- How physically active you are will always predicate how much water you drink. If you are very active, then your body will need more water.
- Your environment will dictate how much water your body needs. If you live in hot environments your body will crave more water.
- If you are pregnant or breastfeeding your body will need to drink extra water to say hydrated.
- If you drink a lot of coffee or caffeinated beverages, you will need to be more dehydrated. And you will need more water than the average person.
- If you live in an area where the temperature is always hot, then your body will need more water to stay hydrated because you are perspiring more.
Drinking water will help you lose weight because it makes you more fuller especially if you are drinking up to 8 glasses of water a day. There was a study that showed that drinking more water was associated with a decrease in bodyweight and body composition scores.
And there has also been studies that have shown that chronic dehydration is associated with obesity, diabetes, cancer, and cardiovascular disease. The glass of water should be 8-ounce glasses of water.
There was another study that showed that drinking water about a half hour before meals can reduce the number of calories you end up consuming. And I can see that because the body may mistake water with fulfilling your hunger as opposed to food.
And lastly a study showed that people who drank 17 ounces of water before each meal lost 44% more weight over 12 weeks compared to those who didn’t.
These studies give great insight and data that drinking lots of water especially before you eat can suppress your appetite.
How Much Water Should I Drink Per Day?
Other things that water can help with health benefits wise is:
- Skin Hydration
- Reduce Constipation
- Urinary tract infections
- Kidney stones
Most foods contain water such as fruits, vegetables, meats, fish, eggs, etc. 20% of our water intake comes from these food sources.
“Most health experts recommend drinking 8 cups of water per day and 20% of your water comes from eating fruits and vegetables.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line for overall health purposes you should drink up to 8 glasses of water per day. 20% of your water intake comes from your fruits and vegetables.
Drinking water also is great for improving the health of your skin, reduce constipation and improve urinary tract infections and kidney stones.
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References
- National Academies- https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-electrolytes-and-water
- Ladd E, Shea KM, Bagley P, Rundell S, Auerbach PS, Pirrotta EA, Wang E, Lipman GS. Hydration Status as a Predictor of High-altitude Mountaineering Performance. Cureus. 2016 Dec 7;8(12):e918. doi: 10.7759/cureus.918. Erratum in: Cureus. 2017 Feb 16;9(2):c7. Erratum in: Cureus. 2017 Sep 8;9(9):c10. PMID: 28083462; PMCID: PMC5218879.
- Vij VA, Joshi AS. Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res. 2013 Sep;7(9):1894-6. doi: 10.7860/JCDR/2013/5862.3344. Epub 2013 Sep 10. PMID: 24179891; PMCID: PMC3809630.
- Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018. PMID: 27376070; PMCID: PMC4901052.
- Jeong JN. Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018 Oct;7(4):291-296. doi: 10.7762/cnr.2018.7.4.291. Epub 2018 Oct 31. PMID: 30406058; PMCID: PMC6209729.
- Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010 Feb;18(2):300-7. doi: 10.1038/oby.2009.235. Epub 2009 Aug 6. PMID: 19661958; PMCID: PMC2859815.
- Palma L, Marques LT, Bujan J, Rodrigues LM. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015 Aug 3;8:413-21. doi: 10.2147/CCID.S86822. PMID: 26345226; PMCID: PMC4529263.
- Fink HA, Akornor JW, Garimella PS, MacDonald R, Cutting A, Rutks IR, Monga M, Wilt TJ. Diet, fluid, or supplements for secondary prevention of nephrolithiasis: a systematic review and meta-analysis of randomized trials. Eur Urol. 2009 Jul;56(1):72-80. doi: 10.1016/j.eururo.2009.03.031. Epub 2009 Mar 13. PMID: 19321253; PMCID: PMC2925677.
