Exactly how much water you should drink a day differs for everyone. Here’s how to know if you’re getting enough.

By Sharon Feiereisen
June 25, 2019

You’ve probably heard that you should be drinking eight glasses of water a day for optimal health and digestion. While that’s a good rule of thumb, there’s really no standard amount of water that everyone should be drinking.

“Water is a transporter of substances and nutrients throughout the body," says Dr. Drew Sinatra. "It’s important for temperature regulation (sweating is your body’s way of releasing heat and cooling you down). Drinking water can also flush out toxins, lubricate joints, help relieve constipation, improve concentration, focus, energy, skin elasticity, mood, and overall health.” Since all of your cells use water and it’s necessary for bodily function, it's essential to stay properly hydrated. 

How much water should you drink a day

There are several factors that help determine how much water you should drink a day. “Age (elderly people need less water), activity level (challenging workouts and sauna therapy require more water), diet (high protein, sodium, or fiber-rich diets require more water), climate (hot, dry climate, or an elevated terrain require more water), and certain medications are some factors that might affect how much water an individual needs,” Sinatra says.

While studies have produced varying recommendations over the years when it comes to meeting the hydration levels of the average healthy adult, most health experts do recommend around two liters a day, or about eight 8-ounce glasses. “This amount can include water, other liquid beverages, and water-dense foods,” says Serena Poon, a nutritionist, and reiki master. “With my clients, I recommended a goal of about two liters per day to maintain healthy levels of hydration. If a client is interested in weight loss and gentle daily detoxification, I recommend a target goal of half an ounce per pound they weigh.”

Your urine can provide helpful insight

Before you begin to count glasses, liters, or ounces, you might want to start by looking at your urine. “A great way to measure if you’re getting enough water is your urine color and frequency,” says Sinatra. “Urinating every 90 minutes to 2 hours is normal. If your urine is a dark amber color and you’re only urinating every 6 hours, or longer, it’s likely you aren’t hydrated enough. If your frequency is every 30 minutes and your urine is completely clear, you may be getting too much water and it’s likely going right through your body instead of benefiting you.”

Skin elasticity reflects hydration levels

Another way to get an idea of your hydration level, especially for kids and elderly, is to check your skin turgor, which is your skin’s elasticity. “Pinch the skin on the back of your hand for a few seconds and then release,” Sinatra says. “If your skin turgor snaps back quickly into place, you’re probably well hydrated. If it takes time to return to its normal position, you may be dehydrated. Other symptoms of dehydration include dizziness, brain fog, and fatigue.”

Related: True or False: Drinking Water Will Hydrate Dry Skin

Delicious ways to drink more water 

If you’re having trouble drinking enough water, there are several ways to help drink more water. You can try infusing water with fruit or opt for flavored seltzer water (no-sugar-added varieties are best). You can also focus on consuming foods with a high water content. Many fruits and vegetables are water-dense, making them an excellent source of hydration.

Poon recommends these fruits with a high water content to help you stay hydrated:

  • strawberries (91% water content)
  • watermelon (92% water content)
  • cantaloupe (90% water content)
  • grapefruit (91% water content)
  • peach (88% water content)
  • pineapple (87% water content)
  • oranges (87% water content)
  • coconut water (95% water content)
  • raspberries (87% water content)

Water-rich vegetables are another simple, accessible way to add more water to your diet. Some seasonal and year-round options include:

  • cucumber (95% water content)
  • zucchini (94% water content)
  • tomatoes (94% water content)
  • cauliflower (92% water content)
  • cabbage (92% water content)
  • iceberg lettuce (96% water content)
  • celery (95% water content)
  • green peppers (92% water content)
  • romaine (95% water content)
  • spinach (92% water content)

Another great way to eat your way to better hydration is with soup. “Heat up a nice chicken or bone broth and throw in some potassium-rich foods like celery, carrots, or potatoes,” says Sinatra. “Keep the salt low, but a little sodium is actually good for your hydration.”

Stews, chilis, smoothies, popsicles, and slushies are also great options according to Leslie J. Bonci, MPH, RD, CSSD, LDN, but make sure to stick with water-rich ingredients like those mentioned above and avoid too much added salt or sugar.

Avoid too much sodium, caffeine, and alcohol

All of our experts agree that it’s important to stay away from processed foods as they not only contain little water, they often contain elevated amounts of sodium (even sweet treats), which will hinder your hydrating efforts. The same goes for coffee. “Coffee acts as a diuretic and can dehydrate you,” Sinatra says. “I tell my patients that for every cup of coffee you drink, you should follow it with a cup of water.” Ditto for alcohol, including this summer’s “it” drink.