How Many Glasses of Water Should We Drink Daily?

Daily Water Consumption Throughout the Day

Water, as the most important component of the body, plays a crucial role in the health of every individual. All organs of the body require water to function, and at the same time, toxins are removed from the body with the help of water. Water plays a direct role in delivering nutrients to various cells and also provides the necessary moisture for the throat, nose, and ears.

Dehydration occurs when there is a lack of water in the body, and in such conditions, the body often loses its usual ability to perform daily activities. According to research, when the body loses 2% of its total water volume, we experience thirst. With this in mind, let’s address the age-old question: how many glasses of water should we drink throughout the day? So, before you buy water or other beverages to quench your thirst, spend a few moments with us.

Although the common belief has been to drink 8 glasses of water since ancient times, this guideline may not apply to everyone. Based on a standard glass, one liter of water equals about 4 glasses, so 8 glasses equal 2 liters. This means that, in theory, you should drink at least 2 liters of water a day, but this is not necessarily accurate for everyone. The amount of water you need should be determined based on your body’s needs and your sense of thirst, as excessive water consumption can lead to water intoxication.

Factors Affecting the Body's Water Needs

The amount of water your body needs depends on various factors and differs from one person to another. Of this required amount, 6 to 7 glasses of water are essential. This water intake includes water, tea, various beverages, and the water content in the foods you eat. You obtain about 20% of your body's water needs through consuming different foods. However, you may require more water, and the amount of water you should consume daily is also related to the following factors:

Your Living Environment: If you live in hot, dry, or humid areas, you are likely to need more water. Additionally, individuals living in mountainous or high-altitude regions also require more water.

Your Diet: If you consume a lot of tea or coffee, you should drink more water, as these beverages increase water loss through urine. Furthermore, if you eat fatty, salty, or sugary foods, your body will need more water. If your diet lacks sufficient fruits, vegetables, or water-rich foods, you will also need more water to meet your body’s needs.

Air Temperature: Naturally, during the warmer seasons, you need more water, so you should drink more water in the summer than in the winter.

Your Work Environment: If you work mostly under direct sunlight or in a high-temperature environment, such as in steel mills or glass factories, you need to consume more water to replenish the fluids lost by your body.

Your Activity Level: The more active you are, the more water you need to drink to prevent your body’s performance from declining. For example, someone who walks a lot during the day will need more water than someone working in a seated position. Similarly, an athlete requires significantly more water than someone with a typical daily activity level.

Your Health Condition: If you are sick or have a fever, you will need more water. If your body loses water through diarrhea or vomiting, you should drink more water. Additionally, if you have conditions like diabetes or are taking diuretic medications, you will also need more water.

Pregnancy and Breastfeeding: If you are pregnant or breastfeeding, you will need more water to prevent dehydration. During these periods, your body is working for two, and it is natural to need more water.

Dietary Recommendations: Reputable dietary centers recommend that men consume about 3 liters (approximately 13 cups) of fluids from all beverages daily, while women should consume about 2.2 liters (approximately 9 cups) of fluids from all beverages daily.

Signs of Dehydration

Water makes up about 60-70% of the body's volume, and many vital body functions depend on water intake. If you do not drink enough water throughout the day, you will become dehydrated. The most important signs of dehydration or low body water include:

• Dry mouth

• Dizziness or headache

• Feeling tired and weak

• Dark-colored urine

• Sunken eyes and cheeks

• Indentation in the soft part of the skull

• Lack of tears when crying

• Dry skin

Water Consumption in a Weight Loss Diet

Nutritionists often recommend drinking 7 to 8 glasses of water for weight loss. Although there is limited scientific evidence for this, adequate water intake can be helpful, especially in regulating metabolism and controlling appetite. Many overweight individuals often mistake thirst for hunger, and regular water consumption can help prevent overeating.
However, excessive water consumption or replacing meals with water under the name of "water therapy" is completely illogical and can cause numerous digestive and kidney issues. Moreover, this weight loss will not be sustainable, as you cannot maintain such an imbalanced diet for a long period.