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If you are here, you already know hydration is vital to your health, but you may not know how much water to drink daily to optimize those health benefits. While we might give the simple answer of eight glasses a day, many factors contribute to what our body needs, and figuring out how to get enough water each day can be even harder.

Keep reading to get answers to all your questions about how much water to drink daily.

Understanding Your Daily Water Needs

Water makes up about 60% of our body weight and plays a crucial role in every bodily function, from transporting nutrients to flushing out toxins.

The traditional advice of drinking eight 8-ounce glasses of water per day is an excellent general guideline, but the reality is that your individual water intake needs can vary significantly. The National Academies of Science, Engineering and Medicine recommends that men consume around 3.7 liters (125 fluid ounces) of total fluids per day, while women should drink around 2.7 liters (91 fluid ounces).

However, how much water to drink daily can fluctuate based on various factors.

Factors That Affect Your Water Intake

Activity Level

Your water needs will be higher if you exercise regularly, have a physically demanding job, or engage in other activities that result in sweating. The American College of Sports Medicine advises adding an extra 12 ounces of fluid for every 30 minutes of exercise to replace the water lost through sweat.

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Climate and Environment

The temperature and humidity levels where you live can also impact your hydration requirements. Hot, dry climates and high altitudes such as we have in Colorado, the air is less humid and your body may lose more water through evaporation and respiration, necessitating increased fluid intake.

Related: What is High-Altitude Dehydration and How Can You Combat the Effects?

Health Conditions and Medications

Certain medical conditions, such as diabetes, thyroid disorders, or kidney disease, can affect your body’s water balance and increase the amount of water you should drink daily.

Additionally, some medications, like diuretics and laxatives, can lead to more significant fluid loss, requiring you to replenish more water.

Pregnancy and Breastfeeding

Pregnant and nursing mothers have higher water requirements to support the needs of their growing baby.

The American Pregnancy Association recommends that pregnant women consume around 10 cups (80 ounces) of fluids daily while breastfeeding mothers should aim for about 16 cups (128 ounces).

Age and Gender

As we age, our sense of thirst can diminish, making it easier to become dehydrated. Older adults may need to be more vigilant about their water intake.

Additionally, men generally need to drink more water every day than women due to their larger body size and higher muscle mass.

Boosting Your Daily Water Intake

Now that you understand the circumstances that influence how much water to drink daily let’s explore some practical strategies to help you drink more water every day:

Carry a Reusable Water Bottle

Having a water bottle within reach throughout the day is a constant reminder to sip on water regularly. Choose a bottle that’s easy to refill and fits your lifestyle, whether a sleek stainless steel version or a lightweight, BPA-free plastic one.

You Might Like: Forever Chemicals in Water: Should You Be Concerned?

Set Reminders and Track Your Progress

Use technology to your advantage by setting regular water intake reminders on your phone or smartwatch. You can also download a water-tracking app to monitor your daily consumption and stay motivated to reach your hydration targets.

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Replace Sugary Beverages

Swap out sugary sodas, juices, and sports drinks for water whenever possible. These beverages can be high in calories and added sugars, contributing to weight gain and other health issues. Opt for water, black coffee, unsweetened tea, or low-fat milk.

Eat Water-Rich Foods

When considering how much water to drink daily, remember to include water-dense foods, such as watermelon, cucumbers, tomatoes, and leafy greens, in your diet. These nutrient-dense options can contribute significantly to your overall fluid intake, making reaching your hydration goals easier.

Infuse Your Water with Flavor

If you find plain water a bit bland, try adding slices of fresh fruit, herbs, or even a splash of 100% fruit juice to give it a refreshing twist. Cucumber, lemon, lime, and berries are all excellent flavor enhancers that can make drinking water more enjoyable.

Hire Purified Water Delivery Services

One of the easiest ways to increase your hydration is to have great-tasting, purified water within reach. And the easiest way to have the best tasting water on hand is to schedule regular office purified water delivery or home drinking water delivery with Clearly Colorado.

Whether your lifestyle allows for 5-gallon water coolers, point-of-use filtered water rentals, or you need pallets of water delivered, Clearly Colorado has you covered.

Remember, when it comes to your health and your drinking water, the choice is Clear – Clearly Colorado.

Contact us today to receive your free purified water delivery quote.