The added sugar in these drinks can also damage teeth. Read about drinks for babies and young children. limit fruit juice and smoothies to a maximum of one small glass ml a day and drink with a meal, as they're high in sugar. check nutrition labels on drinks — look for drinks with green or amber colour-coded labels.

drink extra fluids if you've been sweating from physical activity, or if you're unwell — water is the best way to replace lost fluids. drink caffeine in moderation — some people are more sensitive to caffeine than others, depending on how much they drink and how often.

Check the label for drinks that are high in caffeine. if you don't like the taste of water, try sparkling water, no added sugar squash, or add a slice of lemon or lime. do not have drinks that are high in sugar too often — they're higher in calories and the sugar can damage your teeth.

do not have more than mg of caffeine a day if you're pregnant — this could increase the risk of miscarriage or low birth weight. As well as limiting caffeine to mg per day, find out more about foods to avoid in pregnancy. Find out more about reading food and drink labels.

Page last reviewed: 17 May Next review due: 17 May Home Live Well Eat well Food guidelines and food labels Back to Food guidelines and food labels.

This depends on diet. A higher intake of fresh fruit and vegetables will mean a higher intake of water from foods. Here are some examples of the water content of different foods and fluids:.

During exercise, people may need to consume more water than usual. The amount they should drink depends on:. Older guidance from the American College of Sports Medicine ACSM advises drinking water during activity to prevent dehydration that leads to a decline in body weight of more than 2 percent and changes in electrolyte balance.

However, a study published in the International Journal of Exercise Science concludes that a loss of up to 4 percent of water has no effect on real-world sports performance. This means that, while it is important to be hydrated before a workout — and a person should aim to replace fluid lost after exercise — drinking water during a workout may not be essential.

However, if people exercise for long periods, they may benefit from consuming water or an electrolyte beverage. There are two main ways the body does this: 1 through thirst, which tells a person to drink more water; and 2 through urine output, in which the kidneys regulate the water we consume by either emptying it into the urinary bladder or holding onto it in the blood plasma.

The kidneys also regulate the balance of electrolytes, such as sodium and potassium , in the body fluids. Additionally, they receive hormonal signals to conserve or release water into the urine if the brain detects changes in the concentration of the solutes in the blood.

It is often said that people need to drink at least eight 8-ounce oz glasses of water per day. However, this is an overly simplistic answer to a complicated question. The body is good at regulating itself , and water is no exception. The body is constantly working to maintain a balance of water coming in and water going out.

If a person drinks too much water, the body will excrete more. If they drink too little, it will excrete less. In addition to body size and activity level, other everyday factors can play a role in determining how much water a person should drink.

For example, consuming more sodium and protein means a person may need to drink more water. Conversely, eating a lot of fruits and vegetables means they may not need to drink as much.

Most of the time, the body will give a person cues that tell them to drink more or less fluid. Some people have raised concerns that consuming too much water could be dangerous. If a person drinks too much water, it could lead to hyponatremia, or water intoxication, which is when sodium levels in the blood plasma become too low.

Hyponatremia is rare. When it does occur, it usually affects endurance athletes, people with diabetes , and those taking certain medications. The amount of water a person needs varies based on their age, size, activities, and the temperature.

Although many people follow the eight-by-eight rule, it may be outdated and overly simplistic. The body is incredibly good at maintaining its water balance, and it urges people to drink more by making them thirsty.

People who work outdoors in hot climates or exercise vigorously may need to consume more water. They can also get fluid from foods high in water, such as fruits and vegetables.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. How much water should you drink a day? Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Markus MacGill — Updated on January 5, Recommended intake Intake by age Water sources During exercise Do people need 8 glasses?

Excess water Summary People often hear that they should drink eight glasses of water per day. Recommended daily water intake. Recommended intake by age. Sources of water. Hydration during exercise.

Most people should aim to drink enough during the day so their pee is a clear pale yellow colour. The Eatwell Guide recommends that people should aim to drink 6 to 8 cups or glasses of fluid a day.

Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count. The best drinks to give children are water and milk. Children should drink whole milk until they're 2 years old.

Children should avoid sugary fizzy drinks, squash and juice drinks completely. Children who drink a lot of sugary drinks are more likely to become overweight.

The added sugar in these drinks can also damage teeth. Read about drinks for babies and young children. TIP: To reduce waste, reconsider relying on single-use plastic water bottles and purchase a colorful ounce refillable water thermos that is easy to wash and tote with you during the day.

BOTTOM LINE: Carbonated waters, if unsweetened, are safe to drink and a good beverage choice. They are not associated with health problems that are linked with sweetened, carbonated beverages like soda.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? How Much Water Do I Need? General recommendations The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, respectively, with 1 cup equaling 8 ounces.

Lower amounts may be needed for those with smaller body sizes. Fever, exercise, exposure to extreme temperature climates very hot or cold , and excessive loss of body fluids such as with vomiting or diarrhea will increase fluid needs.

The amount and color of urine can provide a rough estimate of adequate hydration. Generally the color of urine darkens the more concentrated it is meaning that it contains less water.

However, foods, medications, and vitamin supplements can also change urine color. Alcohol can suppress anti-diuretic hormone, a fluid-regulating hormone that signals the kidneys to reduce urination and reabsorb water back into the body.

Without it, the body flushes out water more easily. Enjoying more than a couple of drinks within a short time can increase the risk of dehydration, especially if taken on an empty stomach.

To prevent this, take alcohol with food and sips of water. Although caffeine has long been thought to have a diuretic effect, potentially leading to dehydration, research does not fully support this.

The data suggest that more than mg of caffeine daily about two cups of brewed coffee may increase urination in the short-term in some people, but will not necessarily lead to dehydration. Therefore, caffeinated beverages including coffee and tea can contribute to total daily water intake.

Aside from including water-rich foods, the following chart is a guide for daily water intake based on age group from the National Academy of Medicine: Age Daily Adequate Intake years 4 cups, or 32 ounces years 5 cups, or 40 ounces years cups, or ounces years cups, or ounces men, 19 and older 13 cups, or ounces women, 19 and older 9 cups, or 72 ounces pregnant women 10 cups, or 80 ounces breastfeeding women 13 cups, or ounces Preventing Dehydration: Is Thirst Enough?

Are seltzers and other fizzy waters safe and healthy to drink? Water becomes bubbly through the process of carbonation and is sometimes suggested as a healthier alternative to soda. The recommended adequate intakes of total water from all sources each day for most adults between 19 and 30 years of age are:.

People who are pregnant are likely to need an extra 0. Those who are breastfeeding will need an additional 0. Older adults may be at risk of dehydration due to health conditions, medications, loss of muscle mass, reduction in kidney function, and other factors.

Some surveys suggest that around 20 percent of water intake comes from food, and the rest is from fluids. This depends on diet.

A higher intake of fresh fruit and vegetables will mean a higher intake of water from foods. Here are some examples of the water content of different foods and fluids:.

During exercise, people may need to consume more water than usual. The amount they should drink depends on:. Older guidance from the American College of Sports Medicine ACSM advises drinking water during activity to prevent dehydration that leads to a decline in body weight of more than 2 percent and changes in electrolyte balance.

However, a study published in the International Journal of Exercise Science concludes that a loss of up to 4 percent of water has no effect on real-world sports performance. This means that, while it is important to be hydrated before a workout — and a person should aim to replace fluid lost after exercise — drinking water during a workout may not be essential.

However, if people exercise for long periods, they may benefit from consuming water or an electrolyte beverage. There are two main ways the body does this: 1 through thirst, which tells a person to drink more water; and 2 through urine output, in which the kidneys regulate the water we consume by either emptying it into the urinary bladder or holding onto it in the blood plasma.

The kidneys also regulate the balance of electrolytes, such as sodium and potassium , in the body fluids. Additionally, they receive hormonal signals to conserve or release water into the urine if the brain detects changes in the concentration of the solutes in the blood.

It is often said that people need to drink at least eight 8-ounce oz glasses of water per day. However, this is an overly simplistic answer to a complicated question. The body is good at regulating itself , and water is no exception. The body is constantly working to maintain a balance of water coming in and water going out.

If a person drinks too much water, the body will excrete more. If they drink too little, it will excrete less. In addition to body size and activity level, other everyday factors can play a role in determining how much water a person should drink.

For example, consuming more sodium and protein means a person may need to drink more water. Conversely, eating a lot of fruits and vegetables means they may not need to drink as much. Most of the time, the body will give a person cues that tell them to drink more or less fluid.

Some people have raised concerns that consuming too much water could be dangerous. If a person drinks too much water, it could lead to hyponatremia, or water intoxication, which is when sodium levels in the blood plasma become too low.

Hyponatremia is rare. When it does occur, it usually affects endurance athletes, people with diabetes , and those taking certain medications. The amount of water a person needs varies based on their age, size, activities, and the temperature.

Although many people follow the eight-by-eight rule, it may be outdated and overly simplistic.