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How Much Water Should I Drink a Day 2021


The most critical basis for human health and survival is drinking water. You’ve probably heard that water is essential to all living beings. Is it really necessary to drink eight glasses of water a day, as is often recommended? Furthermore, what are the actual advantages of drinking water?

We’ll distinguish reality from myth in this article on how much water you need and how to know whether you’re getting enough. 

Benefits of Drinking Water

How Much Water Should I Drink a Day 2021

Water makes up about 60% of the human body. Your body requires this vital nutrient. In fact, you couldn’t survive without water for more than a few days. Here are just a few of water’s many advantages. Water is beneficial since:

  • Maintain a comfortable temperature. 
  • Keep your teeth and mouth clean.
  • Protect your joints and delicate tissues by hydrating them. 
  • Use the urine, sweat, and poop to detox the body of toxic wastes.
  • Through your blood, provide nutrition to your body’s organs.

What Can I Drink Instead of Water To Stay Hydrated?

How Much Water Should I Drink a Day 2021

Drinking water beats out drinking less nutritious choices like sugary beverages and fruit juices whenever it comes to hydration. Though, any beverage may help you get more water into your system.

So, water isn’t the only beverage that helps you maintain healthy water levels. Other beverages and foods may have a major impact as well.

How Much Water Should I Drink a Day 2021

However, studies reveal that these drinks have a low diuretic effect, although they might increase urination in certain people. Even caffeinated drinks, on the other hand, help your body hold water.

In various degrees, all meals include water. This covers meat, fish, eggs, and fruits, which are all water-rich. Coffee, tea, and foods that are high in water may promote a healthier fluid balance.

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Is It Really Necessary To Drink 2 Liters of Water Every Day?

How Much Water Should I Drink a Day 2021

There is no proof that you should drink eight glasses of water a day or two liters. The majority of people receive sufficient water via their regular foods and drinks.

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Drinks containing water include all types of beverages (tea, coffee, juice, soda). Together with plain water, these drinks account for 70 to 80 percent of most people’s overall fluid consumption. Food accounts for the remaining 20 to 30 percent of most people’s total water intake. 

However, it is recommended to minimize the use of sugary drinks. Consumption of high-sugar beverages like soda may lead to weight gain, diabetes, and heart disease. As a result, plain water is generally the healthiest hydration option.

Related:7 Simple Tips To Have a Healthy Diet

How Much Water Should I Drink Daily?

How Much Water Should I Drink a Day 2021

There is no hard and fast rule for how much water you should drink. It will differ from person to person. The National Academies Institute of Medicine, on the other hand, came to the following conclusion:

  • Males: about 3.7 liters (125 ounces) or 15.5 cups of water daily.
  • Females: about 2.7 liters (91 ounces) or 11.5 cups of water daily.  

Several variables influence the quantity, which we will discuss in more detail below. 


Since water makes up about two-thirds of an adult’s body weight, those who are heavier may need more water.

A 200-pound hiker who just finished a 10-mile trip in the heat will definitely consume more water than a 120-pound office manager who spent the day in a climate-controlled environment. 


Depending on where you live, you may need more than usual in order to replace the fluids you lose via sweating. Drinking extra water may be necessary during the hottest months of the year. 

Level of activity

Sweating and losing fluids are common side effects of physical activity like running and weight lifting. Stay hydrated by drinking water more than ever, especially when exercising on warmer days or at high altitudes.


If you’re sick, have a fever, or are experiencing fluid loss due to vomiting or diarrhea, you’ll want to increase your water intake. Also, diabetic patients need extra water because of their condition. You may also have water loss as a side effect of some drugs, such as diuretics.

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Most young, healthy people drink water when they are thirsty since it is the most effective way to stay hydrated. Those in their 70s and 80s may need to pay greater attention to consuming enough fluids since their thirst sensation may decline with age. 

Your eating habits 

A lot of caffeinated liquids, including coffee and tea, may cause an increase in urine, which can lead to dehydration. If you eat many salty, spicy, or sugary foods, you’ll probably need a little more. Alternatively, if you do not drink a sufficient amount of hydrating foods that are rich in water, such as fresh or cooked fruits and vegetables, you will need more water. 

Pregnant women and nursing mothers 

Staying hydrated is especially important if you’re expecting or breastfeeding a child.  

Related: How Much Water Do You Actually Need?

Drinking Too Much Water; Bad Effects

How Much Water Should I Drink a Day 2021

Yes. Certain illnesses, such as kidney stones or the uncommon autosomal dominant polycystic kidney disease, may benefit from drinking water more than usual. 

Drink water more than your kidneys can handle can cause the electrolytes in your blood to become overly diluted. This may make you feel sick. 

A condition known as hyponatremia or “water intoxication” may result from drink water more than usual in a short time. In this situation,  The body does not have enough sodium. As a consequence, the fluid causes your body’s cells to enlarge, including those in your brain. As a result of this condition, one may experience serious symptoms such as unconsciousness and fatigue as well as headaches and seizures. 

Drink Water, But Enough

How Much Water Should I Drink a Day 2021

Finally, no one can tell you how much water you need to drink in a certain amount of time. Numerous elements come into play when it comes to drinking water.

Try a variety of methods to determine what works best for you. With a little extra fluid in their system, some individuals may perform better, but for others, it just means more visits to the toilet!

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