Dr. Wendy Leigh White's Blog

How much water should you drink?

How Much Water Should You Drink?

The fluids you drink can add or subtract from your health.

How much water you should drink per day requires an individual answer for your unique self. But, there are rules of thumb…

The Institute of Medicine (IOM) recommends a total water intake of 125 oz. (15.6 cups) for men and 91 oz. (11.4 cups) for women. Because it is estimated that 20% of your fluid intake is achieved through foods, the total water that is needed from fluids alone is about 104 oz. (13 cups) for men and 72 oz. (9 cups) for women. Another way to calculate is to take in half your body weight in ounces per day.

Your daily fluid intake (not just water) also depends on exercise level, respiration rate, environmental conditions, illness, health/ fitness status, and pregnancy or breastfeeding status. Half your body weight may seem too much for some (and pee out your minerals), but may not be enough for others. It is a place to start and see how you feel; tune in to your body.

When You Should Drink

Since you experience thirst long enough before dehydration, the best measurement of how much water you need to drink is being aware of your body’s signal of true thirst. Take care not to confuse thirst for hunger – if you feel an urge for something, drink water first to see if that fulfills your need. Learn to differentiate your body’s requests. Until you have perfected tuning in to your body, use the above quantities as general guidelines.

The majority of drinking should be done between, not along with, meals so that digestive acid and enzymes are not too diluted.  Warm or cold is a matter of personal preference.

What to Drink

When considering your drink choices avoid soda (with 3-4 tablespoons of sugar per can – a full day’s recommendation of sugar), caffeinated coffee or tea (central nervous system stimulant, mild diuretic, which encourages your body to eliminate more water), and juice (again, more sugar).

That leaves herbal teas and water. Herbal teas often are sources of bioavailable minerals. Consumed hot or cold, teas can provide nutrition, physiological support, and variety in your drinking pleasure. Organic tea is preferable, to minimize exposure to pesticides.

Where to get the “cleanest” water is a tricky decision, and when aware of all the ramifications of our choices, could be why most of us don’t drink enough water.  There’s often a trade-off between hydration, what’s best for the planet, and unwittingly ingesting toxins.

  • Bottled water, often more unregulated than tap water, uses several times it’s volume in production, not to mention the impact of non-recycled plastic bottles.
  • Reverse osmosis water is probably the purist of the drinking waters, but isn’t “clean”, as it creates 3-20 gallons of waste water to produce one gallon of drinking water.
  • Distilled or deionized water are free of impurities and potential toxins, but is also void of any dissolved minerals, and essentially “dead” water.
  • Tap water (in a stainless steel, ceramic, or glass container) maybe the best solution, as long as it’s filtered.

A Lot of Liquid for Thought

Our body is 60% water, and without it we get tired and lose energy.  We look as tired as we feel because our skin isn’t plump with hydration, and we get sick because our blood and vital organs can’t flush away the waste. Social activism and awareness of environmental toxins aside, replenishing our body’s daily water usage is tantamount to good health, so do your best to DRINK UP!

Water Resources


Regain Your Health with Dr. White

Dr. Wendy Leigh White, Naturopath

Wendy Leigh White, ND, MS

Dr. White became a naturopathic doctor because she truly believes in the body’s ability to heal itself and to keep itself in balance.In her original career as a Product Development Scientist for an international food company, she realized that she was more interested in educating people about their bodies than she was in making processed food.

She received her naturopathic doctorate from the University of Bridgeport, College of Naturopathic Medicine.

Wendy Leigh H. White, ND, was the founder of Natural Family Health, LLC. Specializing in natural family health care, assisting and supporting families with everyday health issues, Dr. White provides guidance to men, women, and children in allowing their bodies to heal themselves, as they are designed to do. Her practice is located Portland Natural Medicine, 512 SE Morrison St.,Portland OR 97214 and can be reached at 503.239.1022.