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The Importance of Hydration: How Much Water Should You Really Be Drinking?

Water is essential for our bodies to function properly. It helps regulate body temperature, aids in digestion, and helps transport nutrients and oxygen throughout the body. But, how much water should you really be drinking? In this article, we will discuss the importance of hydration and how much water you need to drink to stay healthy.

Why is Hydration Important?

Water makes up about 60% of our body weight and is essential for many bodily functions. When we don’t drink enough water, we become dehydrated, and our bodies can’t function properly. Dehydration can cause a range of symptoms, from mild headaches to more severe issues like fatigue, dizziness, and even kidney problems.
Proper hydration is also essential for maintaining healthy skin, as water helps keep skin cells plump and hydrated. Additionally, drinking enough water can help with weight loss and management by promoting feelings of fullness and reducing the likelihood of overeating. Moreover, ensuring proper hydration by drinking enough water daily can provide additional benefits beyond these, making it an important part of a healthy lifestyle.

How Much Water Should You Drink?

The amount of water each person needs can vary depending on their age, gender, weight, and activity level. However, a general rule of thumb is to drink at least eight 8-ounce glasses of water per day. This is often referred to as the “8×8” rule. To help keep tabs on your hydration, download our free water tracker! By printing it out and displaying it prominently, such as on your fridge or bulletin board, you’ll be able to see at a glance how much water you’ve consumed throughout the day. After each glass of water, just add a checkmark or fill in a water droplet to mark your progress. This visual cue can serve as a helpful reminder to stay hydrated and meet your daily water intake goals.
Another way to determine your daily water intake needs is to take your weight in pounds and divide it in half. The resulting number is the amount of water in ounces that you should aim to drink per day. For example, if you weigh 150 pounds, you should aim to drink at least 75 ounces of water per day.
It’s important to note that this is just a guideline, and individual needs may vary. If you’re an athlete or engage in intense physical activity, you may need to drink more water to stay properly hydrated.

Tips for Staying Hydrated

Drinking plain water is the best way to stay hydrated. However, if you’re struggling to meet your daily water intake goals, there are a few tips that can help:
Infuse your water
Infusing your water with fruit or herbs is a great way to add flavor to your water and make it more enjoyable to drink. This can encourage you to drink more water throughout the day and stay hydrated.
Set reminders
Setting reminders on your phone or computer to drink water regularly throughout the day can help you stay hydrated and ensure that you’re getting enough water.
Carry a water bottle
Keeping a water bottle with you at all times ensures that you always have access to water and serves as a visual reminder to drink enough water throughout the day.
Sip more and chug less
Sipping water throughout the day is better than chugging a large amount at once. This will help keep you hydrated and prevent you from feeling bloated.
Eat water-rich foods
Many fruits and vegetables, such as watermelon, cucumbers, and lettuce, are high in water content and can help you stay hydrated.
Limit caffeine and alcohol
Caffeine and alcohol can have a dehydrating effect on the body. If you consume these beverages, be sure to drink water as well.
Consider your activity level
If you are physically active, you may need to drink more water to replace the fluids lost through sweat.
Monitor your urine colour
Your urine colour can be an indicator of your hydration status. If your urine is pale yellow or clear, you are likely hydrated. If it is dark yellow or amber, you may need to drink more water.


In conclusion, staying hydrated is essential for our overall health and well-being. Drinking enough water can help prevent dehydration, maintain healthy skin, aid in weight management, and keep our bodies functioning properly. Remember to aim for at least eight glasses of water per day and use the tips above to help you stay hydrated throughout the day.

Consider Working with a Registered Dietitian

It can be helpful to work with a Registered Dietitian to ensure you’re getting all the nutrients your body needs. A Dietitian can help you create a well-rounded meal plan, answer your nutrition questions, and provide guidance on meeting your individual nutrient needs. Easily search, compare and book an appointment with a dietitian near you.

To easily search, compare and book an appointment with a dietitian or nutritionist near you, visit medimap.ca.

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