How Much Water Should I Drink?

Water makes up over 60% of your body weight, and every cell, tissue and organ in your body needs water to function properly.

It’s no secret that water is essential for keeping your body hydrated and for helping it perform important daily functions. But how much water do you need to stay healthy and hydrated?

Dr. Grace Onuma, a family medicine specialist at University Health Southwest, answers common questions about the best ways to stay hydrated and prevent dehydration.

How Much Water a Day is Healthy?

The general rule for staying hydrated different for men and women. Men should have around 13 cups (125 oz) of fluids per day. Women should have about 9 cups (91 oz) every day. This includes fluid from fruits and vegetables, but “water needs vary by individual and other health and daily lifestyle factors,” said Dr. Onuma.

“If your fitness level is high or your job is physically demanding, you may need to consume more than the average daily water intake.”

If you’re pregnant, it’s recommended to drink 11-12 cups of total fluids a day, but that amount continues to go up throughout your pregnancy and is also based on activity levels.

The medication you take can also affect how much water you should drink. Because of this, Dr. Onuma said, “It’s best to talk with your primary care provider about the proper amount you should be drinking.”

The Health Benefits of Water

Drinking enough water ensures that your body has what it needs to flush toxins from your system and helps keep your blood pressure at a healthy level.

Water also helps your body:

• Maintain a normal temperature
• Lubricate and cushion joints
• Supports healthy kidney function by helping your body remove waste
• Boost skin health

Staying hydrated is also an important part of overall wellness and pairs well with healthy eating habits. When you don’t drink enough water, it can lead to dehydration, a condition where the body doesn’t have enough water to carry out its normal functions.

Who’s Most at Risk for Dehydration?

“Anyone can become dehydrated, but the condition can be more severe and can occur faster in the elderly and very young,” said Dr. Onuma. Generally, dehydration occurs when you have not had enough water for a period of time to meet the body’s needs.

Causes of Dehydration

Factors that can contribute to dehydration include:

• Exercise – Any activity that causes you to sweat can result in the loss of too much fluid from your body.
• Heat ­– If you live in a hotter climate (like San Antonio), it’s important not to overdo it. Listen to your body and pace your fluid intake to
• Pregnancy/breastfeeding – Women who are pregnant or breastfeeding need more water to support the baby as well as lactation.
• Illness – If you have a fever, vomiting, or diarrhea, it’s important to drink more water to replace the loss of fluids from being sick.
• Medications – Certain medications can cause frequent urination or sweating, which can lead to dehydration.

Signs of Dehydration

Some common symptoms of dehydration include:

• Dry mouth
• Fatigue
• Feeling very thirsty
• Dry skin
• Dizziness
• Dark-colored urine

Dr. Onuma warned, “Dehydration can make you feel sick and, if not treated properly and quickly, can sometimes even be life-threatening.”

What to Drink to Stay Hydrated?

Though water is the most important way to get your daily fluid intake, you can also get the fluids you need from 100% fruit juices with no added sugars and water-rich foods like watermelon and spinach.

Comprehensive Care at University Health

Dehydration can affect everything from your energy levels to your kidney and heart health. At University Health, our team provides comprehensive care for a wide range of health concerns, from dehydration and heat-related illnesses to chronic conditions like heart disease, diabetes and kidney disease.

Schedule an appointment with one of our primary care providers for ongoing support to improve your overall health or visit one of our ExpressMed urgent care clinics if you’re experiencing dehydration symptoms that need immediate attention.