Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or urine that's dark in color. The daily four-to-six cup rule is for generally healthy people.
It's possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you're taking medications that make you retain water, such as non-steroidal anti-inflammatory drugs NSAIDs , opiate pain medications, and some antidepressants.
How much water a day should you drink if you fit into that category? There's no one-size-fits-all answer. Seifter says water intake must be individualized, and you should check with your doctor if you are not sure about the right amount for you.
But even a healthy person's water needs will vary, especially if you're losing water through sweat because you're exercising, or because you're outside on a hot day. If you're wondering how much water you should drink on those occasions, speak with your doctor, but a general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you're sweating heavily. It's not just water that keeps you hydrated. All beverages containing water contribute toward your daily needs.
And it's a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They do, but over the course of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption.
Of course, there are many reasons why water is still the better choice. Remember, sugary drinks can lead to weight gain and inflammation , which can increase your risk for developing diseases such as diabetes. The U. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:. These recommendations cover fluids from water, other beverages and food.
You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more. You don't need to rely only on water to meet your fluid needs.
What you eat also provides a significant portion. In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks — such as coffee and soda — can contribute to your daily water intake. But go easy on sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than needed.
Your doctor or dietitian can help you determine the amount of water that's right for you every day. To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:. Drinking too much water is rarely a problem for healthy, well-nourished adults.
Athletes occasionally may drink too much water in an attempt to prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you. But they're no different from any other sugary soft drinks, which means they're high in calories and contribute to tooth decay. Unless you're taking part in high-level endurance sports, water is the healthier choice and the best way to replace fluids lost through exercise.
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Why 5 A Day? What counts? Fat: the facts Salt: the facts Sugar: the facts Top sources of added sugar What does calories look like? Red meat and the risk of bowel cancer What is a Mediterranean diet? How to prepare and cook food safely How to store food and leftovers 10 ways to prevent food poisoning Why you should never wash raw chicken Cooking turkey How to wash fruit and vegetables The truth about sweeteners Sprouted seeds safety advice.
Calorie checker. Healthy recipes Healthy breakfasts Surprising calorie snacks. Common digestive problems and how to treat them Good foods to help your digestion 5 lifestyle tips for a healthy tummy Beat the bloat Should you cut out bread to stop bloating? Find out more about food labels Drink plenty of water Water is a healthy and cheap choice for quenching your thirst at any time. Or heat the water and infuse a tea bag, some coffee or a slice of lemon.
You could also add some no-added-sugar squash or fruit juice for flavour. Find out more about drinks for babies and young children Juices, smoothies and 5 A Day Fruit and vegetable juices and smoothies contain a variety of vitamins and minerals. Fizzy drinks, flavoured waters, and squashes with added sugar Fizzy drinks, squashes and juice drinks can contain lots of added sugar and very few nutrients, so keep them to a minimum.
The added sugar in these drinks also means they can damage teeth. The best drinks to give children are water and milk. Caffeinated drinks Caffeine is a stimulant. Caffeinated drinks are also unsuitable for toddlers and young children. Tea and coffee It's fine to drink tea and coffee as part of a balanced diet. According to the NHS, symptoms of dehydration include dark yellow urine; feeling tired, lightheaded or dizzy; having dry mouth, lips and eyes; and urinating fewer than four times a day.
But the most common symptom? Simply feeling thirsty. Want to know the truth behind other food and nutrition myths? In other editions of our column Food Fictions , we investigate topics like whether sugar really is bad for you , if juicing has any health benefits and if vitamin C, echinacea or soup can cure the common cold. If you liked this story, sign up for the weekly bbc.
Food Fictions Nutrition. How much water should you drink a day? Share using Email. By Jessica Brown 2nd May But this advice comes from decades-old guidance… and may have no scientific basis. In thirst we trust Water is, of course, important. Too much of a good thing? Over the last decade, at least 15 athletes have died from over-hydration during sporting events. I really want people to know that something so simple can be so deadly — Johanna Pakenham.
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