How much water should adults drink? According to the United States Academies of Science, Engineering and Medicine, an adequate daily intake of fluids is about 16 cups (3.75 liters) for men and 12 cups (2.75 liters) for women. An easy way to implement this recommendation is to drink 8 or more 8 ounce glasses of water per day.
Why is fluid intake important? Paula Burke, clinical dietician at MetroSouth Medical Center in Blue Island, Illinois, states that “Mentally and physically, we’re better off being hydrated. Our bodies are about 70% water and water helps our circulation, makes up feel better, helps rid our bodies of toxins and prevents constipation.”
In a study published in the Center for Disease Control’s journal, Preventing Chronic Disease, researchers found that the following groups consume less than half of the recommended daily fluid intake: people 55 and over, non-Caucasians and those living in the northeast US. Considering all adult Americans, only 22% drink 8 or more cups of liquids per day and 7% drink none, relying on the liquid content in their diet to supply most or all of their fluid needs. Not drinking enough fluids leads to dehydration.
Signs and symptoms of dehydration include:
headache,
dizziness or lightheadedness,
sleepiness,
decrease in urination,
dark yellow or amber-colored urine,
decrease skin elasticity,
dry mouth and nostrils, and
low blood pressure.
Older adults are especially likely to be deficient in fluid intake. According to Burke, “As you get older, you lose your ability to know when you’re thirsty. So, seniors should remind themselves to drink water and other healthy drinks.” Healthy liquids include water, 100 percent juice and low- or fat-free milk. Sports/energy drinks, caffeinated drinks, pop and alcoholic beverages do not make the list because they increase urination and increase fluid needs to avoid dehydration.
You might need to further increase your fluid intake if:
you exercise and sweat,
you are exposed to hot, humid weather,
you are ill with fever, vomiting or diarrhea, and
you are pregnant or breastfeeding.
Keep a glass or bottle of water handy, and drink healthy liquids often. You’ll feel better,
your kidneys will sustain enough blood flow to function normally and you’ll have more energy. Remember, “Eight glasses per day keeps the doctor away!”
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