Staying hydrated depends on several factors

MANCHESTER, NH —

Staying hydrated is important for good health, and drinking water is a big part of that, but how much water you actually need may surprise you.

Water can help regulate body temperature, keep joints flexible, and move nutrients around the body.

“If I want to lose weight, I drink water,” said Samantha Reyes, who said she drinks a lot of water. “If I’m sad, I drink water. If I feel tired, I drink water. If I’m hungry, I drink water.”

Water is essential to good health, and with the popularity of large stainless steel mugs, many people find it much easier to drink a lot.

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But how much water do you really need to stay properly hydrated? There is no single answer. It depends on several factors, including body size, physical activity, and even gender.

Most men need about 15.5 cups of fluid each day, while women need about 11.3 cups.

But if you can’t stand drinking that much water from a large glass all day, there are plenty of other ways to stay hydrated.

“Almost everything we eat has some water in it,” said Amy Keating of Consumer Reports. “Soups, smoothies, coffee and tea provide fluids. And fruits and vegetables count toward your fluid needs.”

For example, a small wedge of watermelon provides 7 ounces of water, almost a full glass. Other hydrating fruits and vegetables include cantaloupe, peach, and cucumber.

What about sports and other drinks that claim to be ultra-hydrating? If you exercise for more than an hour, you can benefit from the electrolytes they contain. Otherwise, you probably don’t need them.

“I like to save my sugar for other drinks,” Reyes said. “When it comes to hydration, I just stick with water.”

While most water in the United States is safe to drink, it can contain compounds and chemicals that can make it taste metallic or salty, or even smell a little funny. Consumer Reports’ most tested water filter pitcher is the Brita Stream Rapids OB55. It is certified to remove chlorine, but not contaminants such as lead or PFAS.