Water makes up roughly 60 percent of the adult body and is involved in nearly every process, from regulating temperature to transporting nutrients. Staying hydrated supports energy, concentration and physical performance.
The “8 glasses” rule: fact or myth?
Eight glasses a day is an easy guideline, but real needs vary. Body size, climate, activity level, diet and health conditions all play a role. General recommendations suggest total daily fluid intake of about 2.7 liters for women and 3.7 liters for men, including water from food and other drinks.
Signs you may need more water
- Dark yellow urine
- Thirst or dry mouth
- Headache or fatigue
- Dizziness or trouble concentrating
Hydration and exercise
Drink water before, during and after workouts. For sessions lasting more than an hour or in hot conditions, a drink containing electrolytes may help replace sodium lost through sweat.
Foods that help
Watermelon, cucumber, oranges, strawberries, lettuce and soups all contribute to your fluid intake.
Practical tips
- Carry a reusable bottle.
- Drink a glass with every meal.
- Flavor water with lemon, mint or berries.
- Set reminders if you often forget.
Can you drink too much?
Overhydration is rare but possible, especially during endurance events. Drink to thirst and avoid forcing large amounts in a short time.
People with kidney, heart or other medical conditions should follow the fluid advice given by their doctor.
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