Up to 60% of the human adult body is made up of water. Adequate hydration is vital to proper digestion, body temperature regulation, blood pressure control, and immune health. But how much water do you really need, and what’s the best way to get it? Let’s take a look.
An individual’s hydration needs will vary depending on age and lifestyle; a 20-year-old male athlete will require more daily fluids than a 40-year-old sedentary female. The National Academy of Medicine recommends the following general guidelines:
| Age | Recommended Intake |
|---|---|
| 1-2 years | 4 cups / 32 oz |
| 4-8 years | 5 cups / 40 oz |
| 9-13 years | 7-8 cups / 56-64 oz |
| 14-18 years | 8-11 cups / 64-88 oz |
| 19 and older (men) | 13 cups / 104 oz |
| 19 and older (women) | 9 cups / 72 oz |
| Pregnant women | 10 cups / 80 oz |
| Breastfeeding women | 13 cups / 104 oz |
Drinking plain water is the easiest and healthiest way to meet your fluid needs, but you can also stay hydrated with fruit and vegetable juices, broth, milk, tea, and even coffee. Although caffeine has traditionally been thought of as a diuretic (something that makes you pee), this is controversial, and research suggests that keeping your coffee intake to about two cups per day should not dehydrate you. Alcohol IS a proven diuretic, so aim to consume an extra cup of water for each drink. You can also get fluid from food. Water-rich foods include fresh produce (think berries, melon, leafy greens, cucumbers, bell pepper, and squash), soups, and some processed foods such as applesauce.
Timing of water intake is also important. Drinking large volumes of water on an empty stomach is inefficient because water is better absorbed in the presence of nutrients. This doesn’t mean that you should pound water with your meals (which can cause indigestion); instead, opt for a slow and steady approach and spread fluid intake out throughout the day. Following these tips should ensure that you remain well hydrated to keep your body functioning at peak performance.