Another great question! I often times have to remind myself (remember, I am the expert 😉). I am also not a nutritionist or dietician, but I can share with you what I know to be best practice. So, what is the answer? Well, there are a few things to take into consideration first.
How much water do you tend to lose on a daily basis? Are you on a daily diuretic (or water pill) and are back and forth to the bathroom a lot? Do you sweat a lot with exercising daily? Do you live in a really warm climate and sweat everyday like most people breathe? If you live in a really hot and dry climate, however, you may be sweating more than you realize through not just your skin but also losing fluids through your breath! Even living in high altitude where you might be subject to breathing rapidly due to the thin air can cause you to lose more water in your breath, but also with your sweat but since it is cold – you won’t even realize it! If yes to any of these scenarios, then you probably need to drink more water than the average Joe (or Jane).
Next, you need to know that too much water IS A BAD THING. It is called hyperhidrosis and you can die from drinking too much water. That being said, losing 2% loss of fluid (even as little as 1%) can be felt quickly in our bodies and lead to dehydration. Your heart can beat 3-5 times faster per minute when you are dehydrated.
Also, our food actually provides a lot of fluid. 60% of our fluids come from liquids we directly consume, 30% comes from fruits and vegetables we eat, and 10% is from the natural metabolism process. Even more of a reason to get your daily veggies!
And, remember that alcohol and caffeine dehydrate you naturally. So if you are a heavy coffee drinker, or you spent the night out on the town, you are already starting the day in a water deficit.
So, WHAT IS THE ANSWER?!?! How much water do I need to drink? Drum roll please…
Women:
- 2.7 liters per day
- Or, 74oz
- Or, 9.25 cups (that is in 8oz cups)
Men:
- 3.7 liters per day
- 101oz
- 12 cups (that is in 8oz cups)
Just remember that many water bottles will hold multiple 8 oz cups of water, so they may have the capacity to hold half your daily water intake. Most water bottles will tell you their capacity, too. And if you are exercising, you will need to be drinking even more than that.
Happy trails (and bathroom breaks)!
Want more information, especially if you exercise? Watch my video here: https://drbarbwally.com/2025/05/31/hydration-video-3-of-a-4-part-series/
Heal today, transform tomorrow. Unlock your potential to heal, learn and grow. – Dr. Barb Wally, LLC
Note: These blog articles are not in exchange for a one on one Physical Therapy visit. Please contact me if you are interested in receiving a Physical Therapy visit!
*This content is original and copyright Dr Barb Wally, LLC*
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