There are also formulas you can use. The Watson Formula , for example, calculates total body water in liters. To get the percentage of water in your body, assume 1 liter equals 1 kilogram and then divide your TBW by your weight. Getting enough water depends on the food and beverages you consume each day. The ideal amount of water you should consume varies greatly, depending on factors such as age, weight, health, and activity level.
Your body naturally tries to maintain healthy water levels by excreting excess water in urine. The more water and fluids you drink, the more urine is produced in the kidneys.
Too little water consumption raises the risk of dehydration and possible harm to the body. To calculate how much water you should drink daily to maintain a healthy amount of water in your body, divide your weight in pounds by 2 and drink that amount in ounces.
For example, a pound person should aim for 90 ounces of water, or about seven to eight ounce glasses, each day. Keep in mind that you can consume water in a variety of ways. A glass of orange juice is mostly water, for instance. Be careful, though, because caffeinated beverages, such as coffee, tea, or certain sodas, can have a diuretic effect. Foods that contain high percentages of water include:. Soups and broths are also mostly water, but look out for the calorie content and for high levels of sodium, which can make these options a little less healthy.
Dehydration and its accompanying health problems are particularly risky for people exercising or working in hot, humid weather. Likewise, being physically active in dry heat means your perspiration will evaporate more quickly, speeding up the loss of fluids and making you more vulnerable to dehydration. Chronic health problems, such as diabetes and kidney disease, increase your odds of dehydration because of increased urination. Even being sick with a cold can make you less likely to eat and drink as much as you normally do, putting you at risk for dehydration.
While thirst is certainly the most obvious sign of dehydration, your body is actually becoming dehydrated before you feel thirsty. Other symptoms of dehydration include:.
Infants and young children experiencing dehydration may have those same symptoms, as well as dry diapers for a long period and crying without tears.
The risks of dehydration are plentiful and serious:. If sodium levels fall too low, the result is hyponatremia , which can lead to several potentially serious health problems. Certain medical conditions can make you more vulnerable to water intoxication, because they cause fluid retention in the body. So even drinking a normal amount of water may push your levels too high. The exact percentage of water in your body changes with age, weight gain or loss, and daily water consumption and water loss.
It's possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you're taking medications that make you retain water, such as non-steroidal anti-inflammatory drugs NSAIDs , opiate pain medications, and some antidepressants. How much water a day should you drink if you fit into that category? There's no one-size-fits-all answer. Seifter says water intake must be individualized, and you should check with your doctor if you are not sure about the right amount for you.
But even a healthy person's water needs will vary, especially if you're losing water through sweat because you're exercising, or because you're outside on a hot day. If you're wondering how much water you should drink on those occasions, speak with your doctor, but a general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you're sweating heavily.
It's not just water that keeps you hydrated. All beverages containing water contribute toward your daily needs. And it's a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They do, but over the course of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption. Of course, there are many reasons why water is still the better choice. Remember, sugary drinks can lead to weight gain and inflammation , which can increase your risk for developing diseases such as diabetes.
Too much caffeine can give you the jitters or keep you from sleeping. And, alcohol intake should be limited to one drink per day for women, and drinks per day for men.
To ward off dehydration, drink fluids gradually, throughout the day. An easy way to do this is to have a drink at each meal, as well as socially, or with medicine. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
These recommendations cover fluids from water, other beverages and food. You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more. You don't need to rely only on water to meet your fluid needs. What you eat also provides a significant portion.
In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks — such as coffee and soda — can contribute to your daily water intake. But go easy on sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than needed. Your doctor or dietitian can help you determine the amount of water that's right for you every day.
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:. Drinking too much water is rarely a problem for healthy, well-nourished adults.
Athletes occasionally may drink too much water in an attempt to prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you. If we combine this information with your PHI, we will treat all of that information as PHI, and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail.
Our Housecall e-newsletter will keep you up-to-date on the latest health information. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only. This site complies with the HONcode standard for trustworthy health information: verify here.
This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Nutrition and healthy eating.
0コメント