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These four factors can determine the quantity of water you need:
- Activity level. If you work out a lot or are moving all day long, drink more water.
- Location. If you find yourself in a warmer climate or at higher altitudes, you’ll probably want to increase your water intake.
- Metabolism. If you think you have a speedy metabolism and your body seems to need more fuel to keep its engines revved, you may want to take some extra sips during the day.
- Size. The more you weigh, the more water your body tends to need.
But water demands are also like the stock market, with daily fluctuations that depend on:
- Alcohol consumption. Alcohol is a diuretic that can make you dehydrated. Before you decide on a second cocktail, drink a glass of water to rehydrate yourself and replace fluids caused by alcohol-mediated losses.
- Health. “We really worry when people are sick and they’re not getting a sufficient amount of liquids — especially if they are also losing fluids due to vomiting or diarrhea,” notes Dr. Sukol. If you have a fever, it’s a good idea to increase your daily quota of fluids by a few cups. Clear broth and gelatin also count as fluids.
- Physical activity. Did you go for a sweat-inducing run? The more active you are, the more water you’ll need.
- Weather. You’ll definitely need more water during a heatwave than a blizzard. Use your common sense. If you live in a dry climate or a dry home, it won’t hurt to drink a little more than the daily recommendation.
Benefits of water
Water is sometimes considered a fourth macronutrient, joining the list with protein, fats, and carbohydrates. It’s required for your body to function optimally. (Did you know your body is 60% water?)
“That’s why you need to make sure that you’re drinking enough water,
Getting enough water in your system can help yourr3:
- Blood. Water ensures that your blood is just the right consistency to carry oxygen- and nutrient-rich blood to the areas that need it, including your brain, heart, kidneys and muscles.
- Digestive system. “Dehydration is an easily reversible cause of constipation,” notes Dr. Sukol.
- Joints. Think of your joints like the gears of your car. They need to be well-lubricated to work and last.
- Kidneys. Drinking adequate amounts of water can prevent kidney damage and disorders.
- Skin. For clear, wrinkle-free skin, drinking H2O can be just as effective as expensive anti-aging creams and lotions. It can also stave off certain skin disorders.
- Teeth. Water keeps your mouth clean and lowers your risk for tooth decay.
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