What Are the Benefits of Drinking 64 Ounces of Water Every Day?

Water is the most abundant substance in your body. In fact, the average adult body is made up of about 60 percent water, according to Joan Salge Blake, registered dietitian and author of the book “Nutrition and You.” You lose some water every day through normal physiological processes, such as urination, bowel movements, perspiration and breathing. Drinking at least 64 ounces of water every day -- the general recommended intake -- allows you to replenish the water lost and helps you avoid dehydration. You could survive weeks without eating any food, but you could only survive a few days without consuming water.

Physiological Functions

Water is the largest transport medium in your body. As a part of your blood, it helps carry oxygen, hormones and other nutrients to your cells. Water also helps remove waste products from your body as a part of your urine and stool. The water in your blood helps you maintain an appropriate body temperature. When you are too hot, it absorbs the heat and ultimately releases it as sweat. When you are too cold, it absorbs heat from your core and holds on to it in an effort to warm you up.

Water acts as a lubricant for your eyes, joints and digestive tract and makes up part of the saliva in your mouth that begins the break down of food. It also acts as a protective cushion around your vital organs, like your brain. This water is meant to absorb impact if you experience any sort of trauma.

Health Benefits

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Replacing high-calorie, sugary beverages with water can help reduce your overall calorie intake and lead to weight loss. The Centers for Disease Control and Prevention notes that replacing just one 20 ounce soda with water can save you 240 calories. Staying hydrated helps suppress your appetite so you eat less. Water also helps maintain normal bowel function. When you don't drink enough water, your body pulls water from your colon, which can cause hard stools and constipation. Drinking adequate amounts of water keeps your digestive tract lubricated and helps prevent constipation. Other benefits of drinking an adequate amount of water include lubrication for your body's tissues, younger-looking skin, more energy and improved mood.


Lack of sufficient water intake can lead to dehydration, a condition in which the amount of water you take in is not enough to make up for the amount of water you lose. Mild dehydration can cause dry mouth, fatigue, increased thirst, dry skin, headache, constipation and dizziness. Severe dehydration can lead to sunken eyes, lack of sweating, little urination, shriveled skin, low blood pressure, increased heartbeat and very dry mouth.


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Although the standard, easy-to-remember recommendation for water is to drink at least eight 8-ounce glasses per day – or 64 ounces, the exact amount of water you should drink actually depends on your weight and your activity level. A non-active person should drink a half ounce of water for every pound of body weight. If you are 160 pounds, this is equivalent to 80 ounces or ten 8-ounce glasses per day. An active person should drink two-thirds of an ounce for every pound of body weight. For a 160-pound person, this is equivalent to 13 to 14 8-ounce glasses per day.