Decoding daily hydration. How much water should you really drink?

It is widely known that drinking water is essential, and one must be mindful to prevent dehydration. But why exactly is this so crucial?

To comprehend this issue, it's essential to note that the adult human body comprises 60 percent water. Thus, even minimal dehydration can result in serious health issues.

Dehydration can precipitate disruptions in bodily functions and obstruct the flow of crucial bodily processes such as digestion, nutrient transport, temperature regulation, and joint mobility. Severe dehydration can even cause difficulty in speaking, movement, and urination.

Typically, an average individual should consume about 0.5-0.66 gallons of fluids daily. According to the nutrition standards provided for the American population, these values differ by gender.

Males should ideally consume about 0.66 gallons of fluids daily, while the daily fluid consumption for females is slightly less, around 0.53 gallons. During high temperatures, one might need up to 1.06 gallons of fluids daily.

Another crucial consideration is what constitutes these fluids - is it merely water, or does it include coffee, tea, fruit, vegetable juices, and soups?

There is frequent confusion regarding whether fluids refer solely to water, considering that, for instance, an apple is also water-rich. Dietitians clarify that water can be obtained from plain water and fruits, vegetables, and a range of beverages.

Drinking juice, milk, coffee, or tea can also contribute to daily fluid intake, as can eating fruits and vegetables. Soups are an excellent source of water as well.

What needs to be remembered is that sweetened drinks such as juices, milkshakes, or cocktails contain calories that plain water does not.

Water requirements vary depending on numerous factors, making it a person-specific metric. Without addressing additional variables, it is challenging to specify the ideal water consumption for an individual.

The key factors that influence daily water need include:

• seasons and external temperature,
• gender and weight,
• individual hydration levels - every body requires different amounts of water,
• physical activity levels and frequency,
• dietary habits.

Aside from the factors above, additional circumstances amplify the need for fluids. When should one increase their water intake?

• in low humidity conditions,
• at high altitudes (e.g. during mountain treks),
• when following a high-calorie, high-protein, or fiber-rich diet,
• when consuming high amounts of salt,
• heavy alcohol consumption.

Consuming ample water isn't a habit that comes naturally to many of us. Here are some tips to help you hydrate more regularly.

Most importantly, always keep a bottle or a glass of water within reach. Make it a habit to drink water every 30-40 minutes, irrespective of your thirst levels. Keep track of your water consumption to ensure that you're drinking sufficient amounts.

To make hydration a habit, consider setting reminders or posting notes in visible locations. They could be as simple as the word 'water' to queue you to hydrate.

For many people, mobile applications that provide hydration reminders prove effective.