Everyone should have eight glasses of water each day, as you may have heard. Although the suggestion is reasonable, it does not take into account each person’s unique demands, including their health, degree of exercise, environment, and other aspects. Our bodies contain up to 60% water. Even when we breathe, we continuously lose water through our skin, urine, faces, and sweat. Drinking water provides a variety of advantages, such as:

• controlling one’s own body’s temperature
• consuming food and controlling hunger
• joint lubrication
• Disposing of body waste
• generating enough saliva
• Dehydration can cause reduced renal function, imbalanced electrolytes, and other problems if you don’t drink enough water.

How much water should an individual consume each day?

We get around 20% of the fluid we need each day from our food and the remainder from the liquids we drink. The U.S. National Academies of Science, Engineering, and Medicine recommend that males consume 3.7 litres (or 16 cups) of fluid per day and women consume 2.7 litres (or 11 cups). If you exercise, perspire, or are ill (with diarrhea, vomiting, or fever), you should consume even more water.

It is possible to consume too much water, albeit it is uncommon. A water surplus can be fatal, particularly for people with heart disease or electrolyte imbalances. The best course of action is to discuss with your doctor how much water is optimal for you to consume given your activity level and body type.

Advice on how to remain hydrated

• First thing in the morning, sip some water. This increases your energy levels and speeds up your metabolism. If you frequently wake up at night to urinate or experience heartburn, avoid drinking water shortly before bed.
• Purchase a cool or upscale water bottle. A decent water bottle can act as a visual prompt to hydrate more frequently over the day. Some bottles feature written words of inspiration on the side when the water level drops, or they have marked measurements for tracking consumption.
• Take advantage of alarms or notifications. On your smart devices, set alarms or notifications to serve as reminders throughout the day. Set you’re Alexa or Google gadget to remind you and to provide you with verbal, uplifting encouragement as a mental boost.
• Pay attention to your body’s cues. Pay attention to whether your body is hungry or thirsty. Sometimes we eat too much because we confuse hunger with thirst.
• Each meal should be preceded by a glass of water. You’ll keep hydrated, have improved digestion of food, and experience fullness more quickly.
• Add flavouring with no calories. Make your water more enticing by infusing it with fruit or vegetables. To make filling your water bottle in the morning simpler, prepare a jug to infuse overnight in the refrigerator. For flavour on the go, pick up a water bottle with an integrated infusion basket.
• Examine the colour of your urine. Some people monitor their urine’s colour throughout the day to make sure it is clear or pale. Some people’s dark yellow urine could be a sign of dehydration.
• Replace sugary beverages with a seltzer or sparkling water. You’ll increase your water consumption in addition to reducing the amount of unneeded sugar you consume.
• Set a daily objective. You may stay motivated and work to sustain a good habit by setting a straightforward daily objective.
• Make it difficult. Invite your friends to participate in a friendly competition to see who consistently reaches their daily objectives.