How much water should you drink?

July 8, 2021

Our bodies are made up of 60% water, so it’s no surprise that hydration is essential for numerous critical functions. [1] Unfortunately, many people aren’t drinking enough water on a regular basis, which could lead to dehydration and suboptimal functioning.

Why Does Your Body Need Water?

Many critical bodily functions rely on water. Some of the most important benefits of hydration include:

  • Stabilizing the heartbeat
  • Regulating blood pressure
  • Cushioning joints
  • Maintaining body temperature
  • Aiding indigestion
  • Eliminating bacteria from the bladder
  • Protecting tissues and organs
  • Transporting nutrients to the cells
  • Balancing electrolytes [2]

In addition to supporting these critical bodily functions, ample water consumption can also deliver some extra benefits. For instance, it maximizes physical performance. Muscle is made from 80% water, so staying hydrated can minimize the oxidative stress that results from vigorous activity. [3]

Water has also been shown to support kidney health, aid in weight loss and weight management, prevent headaches, support cognitive function, boost skin health, and aid in nutrient absorption. [4] Consistently getting enough water can therefore help you feel better mentally and physically and keep your body functioning at peak performance.

How Much Water Should You Drink a Day?

Water infographic describing how much water you need to drink daily

How much water is enough? Most people can stay effectively hydrated by drinking when thirsty and having water with meals. [5] If you’re looking for a concrete number, however, many experts recommend you drink a minimum of eight 8-ounce glasses of water each day, which amounts to roughly two liters. [6] Keep in mind, however, that being outside in high temperatures and exercising vigorously will cause you to lose fluids quicker. In these circumstances, healthy individuals should drink two to three cups of water per hour or more with heavy sweating. [7]

As a benchmark goal that establishes a healthy behavior, Cenegenics recommends drinking half of your body weight in ounces of water, for example, a 200lb male would drink roughly 100oz of water daily.  

The Importance of Staying Hydrated

Staying hydrated can help support many of the goals we promote through the Cenegenics program, including optimal cognitive functioning, boosted energy, and long-term weight management. Our Health Performance Coaches excel in providing tailored recommendations based on our member’s individualized nutritional needs. As a result, patients notice dramatic improvements within 30 to 60 days on the program.

Allow Cenegenics to help you make the best nutritional choices for your unique needs—schedule a free consultation with our expert medical team now. 

Contributor: Rudy Inaba Vice President of Health Performance

Rudy Inaba is Cenegenics’ Vice President of Health Performance. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 19 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.

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