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How Much Water Do You Really Need?

We all know hydration affects your mood, health and wellbeing. However, we are often unsure when it comes to daily water intake.

The truth is there’s no single formula that fits everyone. Still, we do know the most crucial factors, such as our health, environment, gender, and exercise frequency and intensity, that impact our required fluids intake.

Impacting Factors

Males Vs Females

Surprisingly, males and females require slightly different levels of hydration. This is because a male body comprises around 60% water, whereas females have about 55% water. Males also generally have a higher energy expenditure and less body fat, meaning they need higher hydration levels to ensure their wellbeing.

It’s generally recommended that males consume around 15.5 cups of fluid daily, equivalent to 3.7 litres. The amount is slightly lower for females, standing at approximately 11.5 cups or 2.7 litres.

However, this fluid intake does not solely have to come from water. It can also come from other beverages and foods (about 20% of our daily fluid intake comes from food).

Our Environment

The place we live and our frequent environment can also impact the above standard fluid intake for both females and males. For instance, if we live in a humid or hotter climate,  we’re going to sweat. Sweat requires additional hydration to reduce the risk of dehydration and keep health & wellbeing optimal.

Exercise & Physical Activity

Sweat is not only promoted in humid climates but also when we’re participating in physical activity and exercise, which is why again, additional hydration is required whenever you’re in the gym or participating in physical activity. However, the amount of extra fluid required depends on each individual due to us all sweating different amounts and the intensity of the physical activity.

Overall Health

When we’re sick or unwell, our body loses fluids much quicker than usual. Staying hydrated is vital; however, your doctor may recommend oral rehydration solutions to help further.

How To Know If We’re Not Hydrated Enough

Unfortunately, there's no hard and fast rule of how much each of us should drink to maintain sufficient hydration. While it can be hard to tell if we need to focus more on hydration, one of the most effective techniques is paying attention to the body's signs of dehydration. A few quick ways to tell are:

  • How frequently do we feel thirsty 
  • The colour of our urine (light=hydrated, dark=lacking fluids)
  • Headaches 

Benefits Of Staying Hydrated

  • Water/ fluids help regulate our body temperature
  • Cushions our joints
  • Aids digestion
  • Flushes bacteria from the bladder
  • Helps protects organs
  • Water helps carry nutrients around our body

The Bottom Line

There is a recommended daily intake of fluids for both men and women; however, this amount not only depends on each unique individual but also depends on your environment, everyday lifestyle and current health status!

To know how much water you need, you must pay attention to how thirsty you are daily and the colouration of your urine. From here, ensure you’re providing yourself additional hydration when partaking in tasks that cause you to sweat more or when you’re unwell and in hotter environments.

Take control of your health today with WellBeing!


Harvard Health


Mayo Clinic

Research Gate

National Library Of Medicine

USGS Science Of Changing World

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