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By Mayo Clinic Staff

How much water should you drink each day in order to help support and maintain your Basic Health?

It's a simple question with no easy answers. Studies have produced varying recommendations over the years,

but in truth, your water needs depend on many factors, including your health, how active you are and where

you live. Although no single formula fits everyone, knowing more about your body's need for fluids will help

you estimate how much water to drink each day.

Basic Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every

system in your body depends on water. Water carries critical nutrients to your cells. Water also provides a

moist environment for ear, nose and throat tissues. And, water flushes toxins out of vital organs. The lack of

water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry

out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need in order to support your Basic Health?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function

properly, you must replenish its water supply by consuming beverages and foods that contain water. So how much

water does the average, healthy adult living in a temperate climate need? In general, doctors suggest 8 or 9 cups.

Here are the most common ways of calculating that amount:

Replacement approach --- The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose

close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements.

Food usually accounts for 20% of your total fluid intake, so if you consume 2 liters of water or other beverages

a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.

Eight 8-ounce glasses of water a day --- Another approach to water intake is the "8 x 8 rule" — drink eight

8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses

of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific

evidence, many people use this easy-to-remember rule as a guide for how much water and other fluids to drink.

Dietary recommendations --- The Institute of Medicine advises that men consume roughly 3 liters (about

13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce

1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.*

*(ENDURO-IHN supports this approach because it encourages individuals to monitor their daily fluid intake and output.)

If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help

you determine the amount of water that's best for you.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your

health status, and if you're pregnant or breast-feeding.

Exercise --- If you exercise or engage in any activity that makes you sweat, you need to drink extra water to

compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice

for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon)

requires more fluid intake. How much additional fluid you need depends on how much you sweat during

exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports

drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing

hyponatremia, which can be life-threatening. Also, continue to replace fluids after you've finished exercising.

Environment --- Hot or humid weather can make you sweat and requires additional intake of fluid. Heated

indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200

feet may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

Illnesses or health conditions --- When you have fever, vomiting or diarrhea, your body loses additional fluids.

In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration

solutions, such as Gatorade, Powerade or CeraLyte. *(ЄNDURO-IHN™ recommends the Shaklee® brand

rehydration drink - "Performance" due to research that has been published in peer-reviewed journals.)

Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or

urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney,

liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

Pregnancy or breast-feeding --- Women who are expecting or breast-feeding need additional fluids to stay

hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends

that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume

3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink

to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food

provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon

and tomatoes, are 90 percent or more water by weight. In addition, beverages such as milk and juice are

composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can

contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet

because it's calorie-free, inexpensive and readily available.

Staying safely hydrated

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty,

you may already be slightly dehydrated. Further, as you get older your body is less able to sense dehydration

and send your brain signals of thirst. On the other hand, excessive thirst and increased urination can be signs

of a more serious medical condition. Talk to your doctor if you experience either. To ward off dehydration and

make sure your body has the fluids it needs, make water your beverage of choice. Most healthy adults can

follow these tips:

● Drink a glass of water with each meal and between each meal.

● Hydrate before, during and after exercise.

● Substitute sparkling water for alcoholic drinks at social gatherings.

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the

excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the

blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large

amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare

in healthy adults who eat an average American diet.

Additional Information: Water Benefits

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SIMPLE HEALTHY AFFORDABLE CONVENIENT

Remember the Hula Hoop^® and Sticky Notes^®?

Sometimes it's the SIMPLE idea that's the best idea.

- - - drink water

- - - add a multi

- - - and play.

SIMPLE HEALTHY AFFORDABLE CONVENIENT