How Much Water Should You Drink?
It may be less than you think
Drinking eight glasses of water a day seems like one of life’s immutable laws. So it may sound surprising, but hydrating adequately doesn’t mean measuring and downing water all day long. That’s true even when the weather is steamy.
While eight glasses a day can be a useful guide, it’s not a mandate, because individual fluid needs vary. And what goes toward your body’s hydration needs isn’t just water. “Various foods and beverages help get your fluid intake,” says Sotiria Everett, RD, a clinical assistant professor at Stony Brook Medicine in Stony Brook, N.Y.
Water Alternatives
Water is great because it’s calorie- and sugar-free (add a squeeze of fruit or a splash of juice for flavor). But seltzer, milk, and fruit juice are also healthy ways to get your fluids. Even coffee and tea count. Caffeine is a diuretic—meaning it increases urine production—but the water in these drinks more than compensates for its effects. Just watch how much sugar you add. Hydrating with sugary drinks isn’t a good idea, not because they don’t contribute fluids but also because they contain empty calories and are unhealthful in other ways.
Most people usually don’t need sports or hydration drinks. Typically, these products have electrolytes, such as sodium and potassium, which the body loses through sweating. Athletes may benefit from them, but “for individuals who are participating in moderate exercise, water is good,” Everett says. They can be useful, though, if it’s hot and humid, and you’re exercising outside or you’ll be outside for a while. If you choose to drink them, don’t overdo it. They may contain other ingredients you don’t want, such as sugar and artificial flavors, Everett says.
Find out which is the best water bottle to take to the gym.
Hydrating Foods
Nearly everything we eat has some water in it, and that water helps us stay hydrated. For example, Greek yogurt is 84 percent water by weight; canned tuna, 79 percent; and cooked pasta, 62 percent. Soups and smoothies also supply fluids. But fruits and vegetables are the best water replacers. For example, watermelon is 91 percent water. Here’s how many ounces of water you get in a serving of seven seasonal fruits and vegetables.
• Watermelon: 1 small wedge = 7 oz. water
• Cantaloupe: 1 cup = 5 oz. water
• Peach: 1 large = 5 oz. water
• Cucumber: 1 cup = 4 oz. water
• Tomato: 1 large = 4 oz. water
• Zucchini: 1 cup = 4 oz. water
• Corn: 1 ear = 3 oz. water
Are You Getting Enough Water?
Pay attention to your body. Symptoms of low hydration are fatigue, wooziness, headaches, and cramps. “Thirst, urine, and weight are some ways to assess hydration,” Everett says. Dark urine, for instance, could indicate underhydration. Weighing yourself before and after exercise can help you determine how much fluid is lost. Everett says to drink 16 to 24 ounces of fluid for every pound you’ve lost after exercise.
Editor’s Note: A version of this article also appeared in the July 2023 issue of Consumer Reports On Health.
@consumerreports Eight glasses of water a day? Maybe not—individual fluid needs vary. Learn more through the link in our bio. #watertok #stayhydrated #watermelon ♬ original sound - Consumer Reports
