How Much Water Should I Drink a Day?

How Much Water Should I Drink A Day?

Drinking more water really makes a huge difference in your health. It’s not easy drinking more water, but you will be glad you did. Water keeps you hydrated, strong and working at your very best. Keep reading for tips and my shocking story…


How much water do I need each day?

It depends on your health and how much you exercise. It’s recommended that everyone drinks about at least 8 cups or 4 bottles of water a day.

Drinking water when you’re thirsty is usually enough for most healthy people. However, it’s very important to drink more water when:

  • The weather is hot.
  • You exercise or when you’re more physically active.
  • You’re sick (like with a fever, diarrhea or vomiting)
  • You’re pregnant/breastfeeding.


What could happen if I don’t drink enough water?

  • Health problems. It can make it harder for different parts of your body (including the brain, heart, kidneys and digestive system) to function properly.
  • Dehydration. You can lose too much water and get dehydrated.
  • Death. If you stay dehydrated and without any water for too long, you could even die.


Tips for Getting More Water into Your Diet:

  1. Start with as much as you can. Maybe for you, 3 cups of water is all you can do right now. That’s okay. You can always work your way up by having a little more each day.
  2. Try to have less sugary drinks like soda, juice, shakes, lattes, sports drinks and energy drinks. This way, you can slowly get used to the taste of water and will slowly be able to drink more of it.
  3. You can add your favorite fruits, herbs or vegetables for flavor. Some lemon juice, berries, cucumber slices or mint leaves can add a lot of great flavor to plain water.
  4. Try to drink more water first thing in the morning. This way, you won’t have to use the restroom or bathroom so much by the time you leave your house for the day.
  5. Try to drink more water after exercising. After walking, running, bike riding or working out, you’re probably more likely to be thirsty and so it will be easier to drink more water.


More Help…

✧ Guide: Smart Nutrition 101

Talk to your doctor or health care provider for more information.

If you don’t have a doctor or insurance, you can get help at a health center near you.


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– Popkin BM, D’Anci KE, Rosenberg IH. Water, Hydration and Health. Nutr Rev. 2010 Aug; 68(8): 439–458. doi: 10.1111/j.1753-4887.2010.00304.x

Water and Nutrition. Centers for Disease Control and Prevention web site. Accessed June 3, 2017.

Page last reviewed: June 6, 2017
Page last updated: June 6, 2017

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