How Much Water Do You Need Each Day?

Too many of us drink only when we’re thirsty. After all, if our bodies aren’t nudging us to take a sip, we’re probably fine, right? Not so fast. The truth is that a good majority of us are dehydrated on any given day. The Centers for Disease Control and Prevention says that between 2015 and 2018, American adolescents drank about 23 ounces of water a day, and adults drank around 44 ounces.

You’re about to find out why this might not be nearly enough, how you can sneak more water into your diet, and exactly what dehydration can do to the body.

How Much Water Should You Drink Each Day?

The longstanding advice is that you should drink eight ounces of water a day — so basically, eight tall glasses. But that’s a bit too much of a generalization. In fact, this is likely far less than you need.

Plus, people will have different hydration needs depending on their location, body size, and other variables.

For instance, someone who lives in the desert might get dehydrated more quickly than someone who lives someplace humid. A 230-pound man might have different needs compared to a 120-pound woman.



So, how can you know how much water you need each day?

You base it on your weight!

As a general rule of thumb, strive to drink one ounce of water per pound of body weight. If that sounds like a lot, well, it might be if you’re used to drinking way less. But do remember that tea, coffee, juice, and other beverages that contain water (which is probably most of them) count. You’re also going to get water from some of the food you eat, especially fruits and vegetables.

Knowledge is power, and staying ahead of your water consumption will help. You can use a water-tracking app, make a note in your phone, or even jot it down on a piece of paper to ensure you get enough water each day.

A very simple way to determine if you’re hydrated “enough” is to go by the color of your urine. If it’s very pigmented (and has a stronger smell), then you’re probably dehydrated. Ideally, it should be a light yellow.

If you’ve found that you’ve been drinking way less water than you should be, try taking baby steps. First, drink how much you normally would and just log it to see where you stand. If you discover you’re drinking about 60 ounces of water a day, then on the following day, aim for 65 to 70 ounces.

Give yourself a little time to adjust to this new habit! Eventually, you’ll be sufficiently hydrated — and it won’t feel like such a chore. 

5 Little Tricks for Getting More Water in Your Diet

Let’s say you’re tracking your water intake and no matter what you do, you just can’t seem to drink enough. Let’s talk about a few simple ways to get more H20 in a day!

  1. Flavor your water: If you’re not a huge fan of the taste, try infusing your water with berries, cucumber, or citrus fruits.
  2. Time it: Create a routine where you (for example) drink a glass of water first thing in the morning, have a glass before and after a meal, and have another glass before bed. When you create a pattern out of drinking water, it can be easier to stay hydrated. 
  3. Eat more produce: True, it’ll be harder to log (if you decide to track your water intake), but try to eat more foods like watermelon, cucumber, and celery. These foods contain a ton of water, and there are many others.
  4. Always have a water bottle with you: Running errands? Dropping the kids off at soccer practice? Bring your water and sip frequently. There should always be a beverage nearby.
  5. Set alarms: When all else fails, set alarms on your phone so that you won’t forget to drink up.

What are the Risks of Dehydration?

There are other signs that you might be dehydrated that you should be on the lookout for, including:

  • Confusion.
  • Dizziness.
  • Weakness.
  • Fatigue.

But it goes so much further than this. When you’re losing more water than you’re consuming, it can negatively affect your blood pressure, temperature, and heart rate — and that’s just mild dehydration. Severe dehydration can lead to kidney and brain damage, and it can even be fatal.

Make Sure Your Water is Purified

Drinking more water is great, assuming that the quality of your water is optimal. But how can you ensure that? 

Whether you’ve got city water or well water, there’s a good chance it’s got particles floating around in it that you don’t want to consume — like pesticides, microplastics, fertilizer, and chlorine. If you live in an area with a lot of construction or near livestock, your water could be even more contaminated.



Not only can this stuff make your water taste funny, but it can also be dangerous to your health.


Refrigerator water filters aren’t enough — and yes, that includes Brita filters — so what are you supposed to do? 

The answer lies in reverse osmosis (RO) water filtration. Think of reverse osmosis like a very fine, very precise screen. The holes in the screen are so tiny that the only thing that can get through is water molecules. That’s how RO is able to remove 99% of water contaminants, including heavy metals and arsenic. 

The Sans water filter goes beyond purification. It can instantly dispense hot water, it’ll automatically alert you when it’s time to change the filter, and the convenient countertop design allows you to easily remove the pitcher, if needed. Filters last every 12 to 24 months, leaving you with nothing but perfectly crystal clear H20.

With how much water your body needs to stay healthy and function optimally, having purified water is an absolute must!