How much water do you really need each day

It’s not like someone tells you to drink more water is wrong tips. In fact, among all the crazy diet culture myths that come from the internet, drinking eight cups of water a day, or half your body weight in ounces of water, isn’t a bad idea. But it is important to focus on hydration and getting enough fluids throughout the day, which can come from a variety of sources. According Harvard Medical School Blog, staying hydrated is important for many key physiological functions, such as transporting nutrients and oxygen to your cells, removing bacteria from your bladder, aiding digestion, normalizing blood pressure, protecting organs and tissues and regulating your body temperature. Drinking enough water is also beneficial for cognitive performance and relieves fatigue, tension and anxiety, according to the British Journal of Nutrition.

However, while hydration is important for your overall health, the recommended daily water intake isn’t as high as many of us thought. According to US National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake should be 15.5 cups (3.7 liters) of fluids for men and 11.5 cups (2.7 liters) for women. However, it is important to note that the recommendation calls for a fluid intake—not just water. This means that other beverages and even hydrating foods count towards that daily total.

So how much water do do you need to drink to stay hydrated? We have the answer for men and women.

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Hydrating foods and drinks that help you reach your goal

About 20% of our fluid intake actually comes from the food we eat. According to Harvard TH Chan School of Public HealthWater-rich foods — think lettuce, leafy greens, cucumbers, peppers, summer squash, celery, berries, and melons — can all help keep you hydrated.

Coffee and tea can also count towards your daily hydration goals, despite old popular notions. In the past, some sources suggested that caffeine could dehydrate you. However, research has determined that caffeine does not increase urine production during the day compared to other beverages. Because coffee and tea are made from water, they may actually contribute to your daily water intake goal.

Additionally, although there has been some previous debate, a 2016 study of the American Journal of Clinical Nutrition found sparkling water to be just as hydrating as still water. The Center for Disease Control and Prevention also suggests that beverages containing beneficial macro and micronutrients may also aid fluid intake. These include milk (for protein and calcium) and 100% fruit juice (for vitamin C).

However, alcohol does not contribute to fluid intake goals due to its dehydrating effects. When consumed, alcohol suppresses the fluid-regulating hormone in the body that signals the kidneys to reduce urination, causing the body to eliminate it and increase dehydration. That’s why it’s important to drink water along with alcohol to replenish your fluids.

10 hydration myths you need to stop believing right now

This is the amount of water to aim for each day

While the Dietary Guidelines for Americans provide nutritional advice for the average consumer, there is actually no recommended dietary allowance for daily water intake.

However, the Dietary Reference Intake says that 35% to 54% of your daily fluid intake should come from water. So if you do the math, it’s about four to six glasses of water for women and five to eight glasses of water for men.

The rest of your fluid intake can then come from other hydrating foods and beverages. here are the 10 Most Hydrating Foods To Eat (Without Drinking Water).

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