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How Much Water Should You Drink a Day?

‘Water, water, everywhere, but not a drop to drink’. Now, if you’re marooned at sea, that saying will ring scarily true, but if you’re nice and cosy in the comfort of your own home, there’s a good chance that you’ll have more than enough water to drink, but are you actually drinking it?

Water is essential for all life on earth, and anywhere else for that matter, as without water, there can be no life. 

The human body itself is comprised of nearly 70% water, so that alone should give you some indication of just how important water is to us.

We need water to function, as it is crucial for a whole host of physiological processes, and if we aren’t getting enough, we put our health at risk. 

To make matters worse, throughout the day we are constantly losing fluids through various processes, which will need to be replaced.

Whether we’re losing water through perspiration, or via our urine, we need to replace the fluid we’ve lost, which is what we’re looking at today. 

People often ask how much water should I drink, and we’re going to answer that question right now.

How much water should I drink?

If you ask a question on the internet, please do not expect to receive just one answer because it seems like no matter what you ask, every person you ask will tell you something different.

As far as how many bottles of water should you drink a day, again, it depends on whom you speak to if you want a clear and concise answer. Not only that, but it depends on the size of the bottles in question as well.

If you want a rough answer to the question of how much water should I drink, many nutritionists and health experts recommend that you follow what is known as the 8 by 8 rule. 

This is basically a term used to describe the process of drinking 8 x 8-ounce glasses of fresh water each day.

In terms of litres, this is around 2 litres, or if you’re a gallon kind of person, it’s around half a gallon.

Please do not take this too literally however, because there are a number of variables to be considered, which we’ll be looking at shortly. As a rough guide, though, if you aim for around 2 litres of water each day, obviously spread out throughout the course of the day, you can’t really go wrong. (1) (2) (3)


Variables that can affect how much water you should drink

See, we told you we’d look at some of the different variables that can affect how many bottles of water should you drink a day, and here they are.

Your size

First and foremost, one of the most important variables to consider when it comes to determining how much water should I drink, is your size.

Put simply, the bigger you are, the more water you will need to drink.

A 6ft 5, 300-pound man for example, will need to drink a fair deal more water than a 5ft 2, 150-pound woman. 

We’ll also be looking at how much water should a woman drink a day, so don’t worry, we’ll be getting more detailed as time goes by.

Your environment

Another important consideration in terms of how many bottles of water should you drink a day is your environment.

Remember, we lose water through perspiration, better known as sweat, and you’d be surprised by just how much water we can actually lose.

If you live in a country that is particularly hot and humid, you will almost certainly sweat more, and if you are sweating a lot you will be losing fluids which will need to be replaced.

People that live in locations that are hot and humid will need to drink more water than people that don’t. People located at high altitudes should also drink more water.

It isn’t just where you live, though, it’s also your environment in general. If you work somewhere that is hot and humid, again, make sure you drink more water than average.

The weather

During the summer in the middle of a sweltering heatwave, your body will lose a considerable amount more water than it would during cooler months of the year.

Again, if you live somewhere renowned for its warm weather and humidity, you’ll perspire more and you will therefore need to replace these fluids that have been lost.

Your activity levels

When we exercise we sweat. This is why experts recommend sipping on a bottle of water as we workout, in order to replace any fluids and electrolytes lost during exercise.

If you’re a very active person, you need to drink more water, even if you aren’t sweating visibly. This is partly due to the fact that your muscles use water when you exercise, and so the more you use them, the more water you will use.

As far as how many bottles of water should you drink a day, if you are working out and physically active you should drink at least one bottle of water during strenuous physical activity and exertion.

Your diet

Another very important consideration with regards to how much water does a person need per day is that person’s diet.

Thirst is the body’s way of telling you that it needs more water, and so, if you find yourself feeling thirsty after eating something, it’s likely that the food contains a lot of sodium (salt).

Salty foods make us feel thirsty, and if your diet is rich in salty foods it’s important that you drink plenty of water each day.

As far as how much water does a person need per day, it all depends on your diet. Caffeinated drinks or alcoholic drinks can also cause you to drink more water because these are diuretics, which basically means that they cause the body to excrete more water than you take in. 

This is why alcoholic beverages make us want to urinate more than usual.

Also, if your diet is lacking in hydrating foods containing a lot of water, this could also increase your need for additional water.

Your overall health

In terms of how many ML of fluid per day we should be drinking, it’s also important to consider your overall health when working out just how much fluid you really need.

When we’re sick and unwell, we find that our temperature rises and we suffer from fevers. This in turn causes sweating, and we know what sweating can do as far as fluid loss is concerned. 

Not only that, but if you suffer from vomiting or diarrhoea, this again can lead to a loss of fluids and electrolytes.

Medication can also have diuretic effects on the body, as can illnesses such as diabetes.

Put simply, if you’re unwell you will almost certainly have to drink more water than usual.


How much water should a woman drink per day?

Gender can also play a part as far as how much water does a person need per day, which is why it’s so important to be clear on precisely just how much we should be drinking.

Men on the larger side for example, are recommended around 3 litres of water. As far as how many ML of fluid per day, this is 3000ml.

Generally, women tend to be smaller than men and as a result they require less water. But how much water should a woman drink per day? 

Well, obviously that depends on a number of variables like those we just looked at, but 2 litres, or 8 8-ounce glasses of water per day is typically the figure to aim for.

There are, however, some exceptions, as pregnant and breastfeeding women should drink more and should aim for 2.5 – 3 litres.

Again, regardless of age, gender, shape, or size, if you are physically active, are sweating, or simply feel thirsty, drink more water, even if you have already consumed your recommended daily intake of water for the day.

Does this mean that I can only drink water?

Water is a very healthy liquid to drink, but the main issue that people have is that some people don’t enjoy water and instead drink sodas, teas, coffees, and fruit juices.

Now, while mineral water is the best option, other liquids and fluids can also contribute towards your daily fluid intakes. 

As far as how much water does a person need per day, now that we’ve established the numbers, that doesn’t mean that every beverage has to be water.

Of course water is the best choice, but the main thing to remember here is that dehydration can be very dangerous and can potentially be fatal. 

We can survive for weeks without food, yet after just a couple of days without water, we find ourselves in very serious trouble.

Put simply, it is better to drink anything than nothing at all, though again, try to avoid diuretic drinks, high sugar drinks, and drinks loaded full of artificial chemicals and sweeteners.

Is all water created equal?

When determining how many ML of fluid per day you should drink, it’s important to ensure that you understand that not all water is created equally.

Ideally you should drink plenty of mineral water as it is loaded full of important minerals that help to improve your general health and wellbeing.

Failing that, it is worth investing in a good quality water filter/purifier as this will help to ensure that once you filter the water, any impurities are filtered out. Additional minerals found in the filters also make their way into the water.

Water which we drink from the faucet/tap is first treated to make it safe for consumption, but it does contain chemicals such as fluoride and chlorine which, in large dosages, are not the best things for the body to be consuming.


What are the health benefits of water?

We’ve answered the question of how much water should I drink, but just what is it about water that makes it so healthy?

Here are a few of the main health benefits of water.


Water assists with oxygen transportation

We need oxygen to live, and our cells need oxygen to function.

Oxygen is transported in the body in our blood, and as blood is more than 90% water, it’s essential that we ensure we’re drinking enough water on a daily basis.

Water can maintain healthy blood pressure

Another key benefit of drinking enough water each day is the fact that water helps to maintain blood pressure.

Hypertension, aka high blood pressure, can lead to many health issues, including heart disease, stroke, and heart attack, and can potentially be fatal.

Water helps to ensure that the blood doesn’t become too thick, which in turn helps to reduce blood pressure as thick blood can result in hypertension.

Water helps to protect the kidneys

Your kidneys are amongst your most vital organs, and a lack of water can damage them very seriously if you aren’t careful.

As far as how many bottles of water should you drink a day, make sure you’re getting your recommended daily intake.

Your kidneys help to regulate fluids in the body. If you aren’t drinking enough water, not only will you fail to excrete enough harmful fluids and toxins, but you will also be at a much greater risk of kidney stones.

Water improves athletic performance

A lack of water can lead to an increased risk of muscle cramp and fatigue.

Not only that, but as water assists with oxygen transportation, this carries over into your athletic performance which means that you’ll have more energy and will be able to exercise for longer before you begin to tire.

Final words

So, for anybody wondering how much water should I drink, hopefully now that you’ve read this handy article, everything is a whole lot clearer.

We’ve looked at things such as how much water should a woman drink per day and we’ve cleared up how many ML of fluid per day a person requires, on average at least.

We aren’t saying that every beverage you drink should be water, and we aren’t saying that you can never touch an alcoholic beverage again, but 99% of the time, try to drink mineral water and ensure that you’re drinking enough.

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