Water is essential to bodily functions, and dehydration can cause everything from skin problems and fatigue to headaches and fogginess. But there are a lot of myths surrounding water and how much you need to drink every day.
You've probably seen people toting a gallon jug of water to the gym, office, or worksite. But is drinking a gallon of water a day really that helpful? Or you’ve likely heard a rule of thumb about drinking eight 8-ounce glasses of water per day. But do you really need to drink eight glasses of water a day?
Let’s explore some of these common guidelines and unpack how many ounces of water you should drink each day. The number will vary from person to person, but there are some general rules you can follow to ensure you’re staying hydrated throughout the day.
But your body needs more than plain water to function properly. You also need electrolytes and minerals. DripDrop is designed with a precise formula including vital electrolytes to help you hydrate fast. With half the sugar found in traditional sports drinks and three times the electrolytes, DripDrop is your go-to hydration source.
How Much Water Do We Need to Drink Daily: The 8x8 Rule
One of the most common rules you’ll hear about how much water to drink per day is the 8x8 rule. This guideline suggests adults need to drink eight 8-ounce glasses of water each day, the equivalent of two liters or half a gallon.
However, a researcher De. Heinz Valtin conducted a study in 2002 published in the American Journal of Physiology examining the rule’s origins and whether there is any scientific proof behind the 8x8 rule. He thoroughly examined more than 100 studies, peer-reviewed surveys, and research articles before concluding that many healthy, mildly active adults in temperate climates do not need eight 8-ounce glasses of water per day.
Millions of Americans experience dehydration on a daily basis. The 8x8 rule is a helpful reminder to drink water throughout the day, but determining how many ounces of water you should drink a day depends heavily on individual circumstances. As we grow and change, our recommended water intake will fluctuate.
How Many Ounces of Water Should You Drink?
According to a 2004 report from the Institute of Medicine, the majority of healthy adults drink enough water each day “by letting thirst be their guide.” In addition, the report provided some hydration standards for both men and women.
The researchers found that men, on average, should consume 125 ounces or 3.8 liters of water each day, while women should consume 91 ounces or 2.7 liters.
While it’s essential to drink enough water each day, most people also intake fluids from other foods and drinks. Healthy, hydrating fruits and vegetables can add to our water intake, and low-sugar beverages such as unsweetened herbal teas and coconut water can also contribute to daily water intake.
Ultimately, the 8x8 rule can help adults stay hydrated, but most adults can prevent dehydration by letting thirst guide them. However, as we age our ability to accurately respond to our thirst decreases. For seniors, following a guideline like the 8x8 rule can help them avoid dangerous dehydration.
Is Drinking a Gallon of Water a Day Too Much?
Drinking a gallon of water per day has become somewhat of a trend, but do you really need to drink that much water?
As previously mentioned, the amount of fluids a person needs is individual to their habits, diet, age, and activity level. Some people who are extremely active or working in certain conditions may need to drink a gallon of water a day while others do not.
For example, a firefighter battling flames will need more water than someone who works in an air-conditioned office all day. Other workers who are subject to high-heat environments — like construction workers and glassblowers — will also need more fluids.
Medical conditions can also impact the amount of water you need to drink. People with diabetes may need to drink more water since high blood sugar levels can increase the risk of dehydration. Individuals with kidney disease may need to monitor their water intake more closely since the condition can increase water retention and cause edema.
So should you be drinking a gallon of water a day? In most cases, no. But use your thirst response as a guide and follow the basic outline for how many ounces of water to drink per day if you need guidance on staying hydrated.
But hydration also depends on a previous balance of electrolytes and minerals to help your body carry out vital functions. Electrolyte powders like DripDrop can help boost your electrolyte intake while hydrating you fast thanks to its doctor-developed formula that activates a hydration short, allowing your body to absorb water and electrolytes more quickly.
Factors that Influence Recommended Water Intake
For healthy adults, our recommended water intake needed each day depends on a variety of factors.
Active level
Physical activity level is a key determinant of how much water your body needs in a day. Athletes who exercise regularly will need more water than someone with a sedentary lifestyle. Since your activity level can change from day to day, how much water your body needs can also change day by day.
Age
As your body grows and changes, your recommended daily water intake also fluctuates. Adults need to drink more water than children to stay hydrated. Additionally, as we age, our bodies become less capable of retaining the water. Thus, seniors will need to rehydrate more often than younger adults.
Environment
Our surroundings have a huge impact on how many ounces of water we need to drink in a day. In tropical climates, our body naturally loses more water than they would in temperate climates. When we experience hot weather, our body sweats more to maintain an optimal body temperature, causing additional fluid loss. If you’re spending time in hotter climates or in a place with higher elevation, you’ll need to up your daily water intake.
Health Conditions
What happens inside our body determines how much water we need in a day. For example, pregnant and breastfeeding women need to drink more water to provide for their babies. On the other hand, people who are sick are at higher risk for dehydration and need to drink more water to maintain proper hydration.
Reach Your Hydration Goals with DripDrop
Understanding how many ounces of water you need each day depends on your own body, activity level, and diet. But, following the 8x8 rule of eight 8-ounce glasses per day is a good guideline to ensure you stay hydrated.
Avoid sugary drinks, caffeine, and alcohol to prevent dehydration. Instead, opt for more hydrating options, like adding a DripDrop packet to your water for a delicious, refreshing drink that hydrates you fast. DripDrop’s precise ratio unlocks a hydration shortcut that allows your body to absorb water and electrolytes more quickly, hydrating you faster than traditional sports drinks — and it includes half the sugar plus three times the electrolytes.
