How Much Water Do You Need To Drink If You're In Your 20s?
You've probably heard many times that water is one of the most essential elements of good health. In fact, it makes up about 50% to 70% of your body weight, per Medical News Today. Staying hydrated is important for every bodily function, and drinking the right amount of water every day provides many benefits. According to Harvard Health Publishing, water is responsible for hydration, carrying nutrients and oxygen to your cells, helping with digestion, normalizing blood pressure, flushing bacteria from your bladder, and more. It's highly important that you never skip drinking water every day.
Knowing how much water to drink also matters, as you'll need to make sure you're having enough for it to properly do its job in your body. However, different age groups may have different guidelines for how much water to drink per day. It's necessary to drink the right amount of water daily for your health, but it's also key that you don't drink too much, as that can also have negative effects (via Medical News Today).
Proper hydration
Being in your 20s means you're likely very busy trying to balance work or school, your personal life, hobbies, and more. Sometimes, it may feel like you're just running around doing one thing after another, eventually tiring yourself out. When this happens, you're probably also forgetting to drink water throughout the day, or you may rely on other drinks such as sodas or teas to help keep you satisfied. According to a study published in the American Journal of Public Health, it was found that 54.5% of teenagers and children in the U.S. are not properly hydrated. This certainly carries into adulthood, as many experts note that fatigue and low energy can be attributed to a lack of proper hydration and not knowing how to stay hydrated (via Better by Today).
A study published in Nutrition Reviews says that the recommended daily intake of water for people aged 19 through 30 years old varies depending on sex. Specifically, women are recommended to drink 11.4 cups (2.7 liters) of water a day, while men are recommended to drink 12.7 cups (3.7 liters). However, there are other things that can impact how much water you're supposed to be drinking. Things like the environment you're in, your diet, your weight, and other factors can potentially change how much water you need. If you have a hard time staying on track, there are ways to keep yourself accountable when it comes to getting proper hydration every day.
Balance your water intake based on your needs
One of the most commonly used methods for drinking the right amount of water is known as the eight by eight rule (via Healthline). This is actually a simple way to remember to hydrate and get started doing it, especially if you struggle with staying on track. "The nice thing about the 8x8 water rule (which is about 1.9 liters per day) is that it's easy to remember, and it's not too far off from the Institute of Medicine's general water recommendations of 13 cups (or 3 liters) of water per day for men and 9 cups (or 2.2 liters) of water per day for women," Rima Kleiner, M.S., R.D., blogger at Dish on Fish, tells Better by Today.
Additionally, pregnancy, exercise, outside temperatures, or illnesses can impact your needs for water, so it's important to keep these things in mind and listen to your body when it needs to be replenished. In certain instances, such as if you suffer from health conditions like thyroid disease, liver, heart, or kidney problems, it's important to check with your doctor to make sure you are not drinking too much water. In general, everyone should be careful to not overdo it when it comes to water intake as it can cause brain disruption, water poisoning, or intoxication, among other damaging effects to your body (via WebMD). Your body will usually let you know when it needs water, and you should listen to it. However, it is important to follow guidelines to make sure you're balanced and on track every day.