Once again I’m seeing headlines that warn against drinking too much water, and they’re making me uncomfortable. These articles rarely tell you how much water they’re talking about, and it would be unwise for many of us to cut back.
The usual daily recommendation for water is eight to ten 8 ounce glasses. Some say 1/2 ounce (or more) per pound of your body weight. Or 8 ounces for every hour you are awake. For a 150 pound individual those recommendations would translate into 64-80 ounces, 75+ ounces and 128 ounces. I figure that means at least 2 liters or 67 ounces per day.
Yes, it’s possible to over-do it, but most of us are still short of these healthy levels and nowhere near the amount it takes to harm yourself, which is something like one liter within an hour. The body can’t process that much.
How do you know if you’re taking in enough water? The easiest way is to look at your urine. If you are dehydrated it will probably be dark. The rule is “Pee pale!”
You may need more water than average if:
- You have diarrhea or vomiting
- You are at a high altitude
- You exercise hard or sweat a lot
- You live in a dry climate
- You consume a lot of caffeine, alcohol or salt
- You’re a singer!
So aim for 2 liters of water throughout the day, and keep your voice healthy!