We all know that drinking water is important to your health. And we all have heard that we should drink at least 8 glasses a water a day, but most of us do not know why water is so important or exactly how much we should be ingesting for optimal health. In this article we will answer those questions as well as many more.

The Basics

Your body is made up of 60% water, which is essential for cellular homeostasis and a wide variety of biological processes including

  • Fueling the body with oxygen delivery
  • Regulating temperature
  • Lubricating joints
  • Gastrointestinal health

It has been found that humans are capable of surviving without food for 2 weeks but cannot survive without water for only 2 days. Water has been referred to as the “elixir of life” as it is the cornerstone that allows human existence and survival.

Water is a major constituent of various body parts and is present in the following amounts:

  • Brain and heart – 73% water
  • Lungs – 83% water
  • Skin – 64% water
  • Muscles and kidneys – 79% water
  • Bones – 31% water

At birth, babies are composed of 78% water and this decreases to 65% by age 1.

Adult men and women contain slightly different amounts of water due to differences in body composition. Women tend to carry more fat, which contains less water than lean tissue.

Thus, bodies of adult women are composed of 55% water, whereas bodies of adult men are composed of 60% water.

Why is water important to the body?


Water Protects Your Tissues, Spinal Cord, and Joints


Water Helps Your Body Remove Waste


Water Aids in Digestion


Water Prevents You From Becoming Dehydrated


How much water should you drink daily?





The Mayo Clinic took up this question and answered exactly how much fluid the average, healthy adult living in a temperate climate needs.


  • About 15.5 cups (3.7 liters) of fluids for men


What about the advice to drink 8 glasses a day?



Factors that influence water needs



Beyond the tap: Other sources of water





What happens if you don’t drink enough water

Once you start to feel thirsty, dehydration has already begun.

Symptoms of dehydration include:

  • Dark-yellow and concentrated urine
  • Dizziness or lightheadedness
  • Dry mouth, lips, and eyes

Symptoms of severe dehydration include:

  • confusion
  • having an intense sense of thirst
  • lack of sweating even in warm climates
  • low blood pressure
  • producing little to no urine
  • a fast heart rate

If you experience such symptoms, drink fluids. You may need to consult a medical professional for IV fluids to rehydrate.

  1. Keep a gallon jug nearby


Gay men love to exercise but we don’t talk enough about how much water we need to perform effectively and efficiently. We went to Mens Health Magazine to get some answers.

70%. Of all the fluids Americans drink every day, that’s how much isn’t water, according to the most recent U.S. National Health Nutrition Examination Survey. Although the study reveals that most men reach their target for total fluid intake, only 30% of that is made up of water. Which isn’t doing their health any favours, particularly if they’re exercising regularly.

Why? A humble glass of H2O may not be the most popular pre-workout tipple for Americans, but it’s certainly the most essential. A study published in the journal Sports Medicine found dehydration “consistently attenuates strength (by 2%), power (by 3%) and high-intensity endurance (by 10%).”

As a rule of thumb, drink a 250ml glass of water 30 minutes before you hit the gym to ensure your muscles are firing on all cylinders. Then follow that up with 500ml within 30 minutes of finishing. Deciding how much to sip mid-session is more subjective. “Around 500ml of water during the course of a one-hour workout is sensible,” says nutritional therapist Jo Scott-Dalgleish.

After 90 minutes moderate exercise, water is no longer enough. At this point, your glycogen stores are mere fumes and it’s time to start sipping electrolyte-rich sports drinks. For endurance athletes, managing minerals is exceptionally important and, although the concept of drinking too much water may seem strange, it can be dangerous.

Downing litres of water without replacing electrolytes can cause a condition called hyponatremia, which may lead to seizures, organ failure and even death. If you’re tackling long distance runs, ensure you have a tried-and-tested hydration strategy in place.

Tips to help drink more water

Even in the age where plastic bottles filled with cold water are almost everywhere, some people still have a hard time getting in the necessary amount of their daily water requirements. Here are a few hacks to help you out.

  1. Add flavor to your pitcher
  2. Drink a glass after every bathroom break
  3. Sip before every meal
  4. Use an app to track your cups
  6. Dilute sugary drinks with water and ice
  7. Keep a gallon jug nearby

Final note

Of all of the basic things you can do to increase your health, drinking water is one of the easiest. Some studies have linked drinking water to increased sexual drive, a possible cure for erectile dysfunction and even a huge booster to your immune system. It is well known to increase skin complexion and elasticity as well as hair and nail growth.

In short, we need water to live a long and healthy life!