Hydration is the foundation of health and wellness, yet many people struggle to answer a simple question: How much water do we need daily?
Still, you know that drinking water is essential. Sufficient daily water intake is vital to your health and well-being. The health benefits of plentiful water consumption are numerous, ranging from maintaining a healthy body temperature to weight loss to sufficient hydration and even avoiding constipation or, worse, health issues like kidney stones.
So, how do you get enough water to adhere to the recommended daily water consumption without leaving an ugly impact on the planet?
Fortunately, there are many ways to get the water you need in your daily regimen and take care of the planet.
So, how much water should you drink, and should you concern yourself with water filtration or softening? These answers and more will follow.
Why Hydration Matters
Fluid intake is vital to your survival — after all, your body is comprised of 60% water! The need for sufficient hydration is something humans share with all living things.
Water is essential for your body’s basic functions. When you breathe and sweat, water helps regulate your body temperature. It also acts as a lubricant for the highway that carries nutrients through your bloodstream, and it helps your body rid itself of toxicants and waste through urine. H2O lubricates your joints, keeps your mouth moist, and balances electrolytes.
It is interesting to know that your brain comprises approximately 80% water. Drinking plenty of water is necessary to keep your brain functioning correctly. Water will help boost your memory, regulate your mood, and positively impact your focus, decision-making capabilities, and energy levels.
How Much Water Do You Need?
The National Academies of Sciences recommends the following daily fluid intake:
Men: About 125 ounces (3.7 liters)
Women: About 91 ounces (2.7 liters)
This includes all fluids, not just water—think tea, coffee, and even the water content in foods like fruits and vegetables.
For those who prefer to think in practical terms, that’s equal to about 6–8 standard 16-ounce reusable water bottles daily for women and 8–10 for men.
What is the way to get the water content you need?
While drinking water daily is essential to get enough fluids into your body, a healthy adult meets most of their water content needs through healthy eating and drinking other fluids.
Many fruits and vegetables have a high water content. Watermelon is a perfect example, but you may be surprised that eating apples, celery, lettuce, zucchini, cucumbers, bell peppers, tomatoes, and spinach, among other foods, will also increase your water intake.
Still, experts suggest that plain water is best for our bodies (especially for maintaining a healthy weight) and that we can meet our water content needs by drinking extra water throughout the day.
How Many Water Bottles Should You Drink a Day?
Some sources suggest drinking roughly half your body weight in equivalent ounces of water is the best way to meet your hydration needs. For example, if you weigh 130 pounds, drinking about 65 fluid ounces of water per day is a good rule of thumb.
Since a typical single-use plastic bottle of water is just under 17 ounces, that’s nearly four bottles per day. Much plastic is headed to our landfills and oceans, but more later.
The National Academies of Sciences is another organization that recommends the amount of water one should drink daily. It states that about 2.7 liters of water per day for women and 3.7 liters for men per day are about right. That would be about 5-6 bottles of water for women and 7-8 for men.
Can Drinking Plenty of Water Help Me Lose Weight?
Drinking plenty of water can help you lose weight. But, of course, when combined with healthy eating and a healthy activity level, your chances of weight loss will increase.
But what is “plenty of water”? Studies show that drinking a full glass of water before meals helps reduce your calorie intake because your stomach feels full, so you’re likely to eat less. One study showed that increasing plain water consumption by up to three cups a day might decrease daily calorie intake by as many as 205 calories. That has the potential to significantly reduce your calorie intake over time, resulting in more significant weight loss.
In addition, it’s easy to mistake hunger pangs for thirst. If you’re hungry but have already eaten, you might be thirsty. Try downing a glass of water before heading for the refrigerator or pantry.
Finally, drinking sufficient water helps keep your body from water retention, which can cause bloating, making you look heavier than you are.
How Do I Know If I need to drink more water?
There are numerous ways that your will body lets you know if you’re not getting enough water. A dry mouth is probably your first indication of mild dehydration. A headache is another sign.
Suppose you are doing intense exercise or breastfeeding. If you aren’t drinking enough water, you may feel the signs of dehydration.
Other signs that you’re not getting enough water include:
- Dark urine
- A lack of sweat despite being out on a hot day or engaging in heavy activity
- A craving for salty foods
How Can I Reduce My Use of Bottled Water?
How can you consume enough water bottles without polluting the planet with copious amounts of plastic? As previously mentioned, a person weighing 130 pounds must drink about four bottles of water a day. That adds up to 1,460 plastic water bottles annually, eventually ending up in landfills or oceans.
While you’re bound to feel good about caring for your health, your self-esteem could take a hit just from the shame of increasing your carbon footprint. In addition, you’ll be inadvertently affecting your health by affecting the planet’s health.
Not to worry. There are a few eco-friendly solutions that you can implement to help ensure your health and that of Mother Earth.
Get a Reusable Water Bottle
We recommend investing in a quality reusable water bottle that you can refill with fresh, cold water throughout the day.
There are hundreds of options on the market, and depending on your preferences, you should be able to find one that perfectly suits your needs.
Stainless steel insulated water bottles help keep water cold all day. Drinking cold water can increase resting energy expenditure by nearly 30% for up to an hour after consumption. That means you burn calories just by enjoying a cold drink of water.
From flip-top caps or built-in straws to bottles with carrier handles and even built-in rotating hydration meters, the sky’s the limit when choosing the perfect water bottle.
In fact, why not get a few? Keep a bottle by your bedside, one on your desk, and another in your car to refill daily.
There are hundreds of water bottle brands out there that can help you stay eco-friendly and hydrated.
Water Filtration System
Installing a home water filtration system will improve your drinking water’s purity, taste, and smell. It can also lower the pH level of the water that you drink. The best part is that you always have clean, filtered water at your fingertips, allowing you to refill your eco-friendly water bottles throughout the day.
You can choose a point-of-use system that places the filtration equipment underneath your sink, or you can go with a whole-house water filtration system so that your water is filtered and safe no matter where you’re getting it from.
A water filtration system purifies water from contaminants and can soften it, eliminating the need for an additional water softening system. Some common contaminating chemicals in water may include chloramine, ammonia, fluoride, or pesticides.
Recycle Plastic
We all find ourselves compelled to buy bottled water from time to time. You may be running errands or traveling and need help to take your water from home.
The happy news for our planet is that we can reuse plastic by doing our part to sort our trash and recycle plastic, paper, glass, and aluminum.
Stay Hydrated With Filtered Water in an Eco-Friendly Bottle
Drinking too much water can cause hyponatremia (overhydration), so stick to the recommended amounts. Do your part for your body and planet by using a reusable water bottle and getting your water from a clean source, like a good water filtration system.
Final Step
Staying hydrated is more than just a daily routine; it’s a commitment to your health and well-being. Understanding your water needs and incorporating sustainable practices like reusable bottles contribute to your vitality and the planet’s health. Prioritize hydration as part of your lifestyle, just as you would with nutrition and exercise, to unlock its full benefits. Remember, minor changes lead to impactful results. So, raise a glass (or water bottle) to your health, and make every sip count!
