How Much Water Should You Really Be Drinking Each Day?

What are the first signs of dehydration, and how much fluid does the body truly need to stay healthy?

Without enough water in the body, it cannot properly flush out waste or toxins. Water plays a critical role in keeping our systems clean and balanced. It’s amazing to realize that about 75% of our body weight is water and some even say up to 90%, a proportion very similar to how the oceans surround the continents of the earth.

Some of the early signs that your body is lacking fluids include headaches, stomachaches, or feeling unusually tired. Water helps with circulation, regulates body temperature (just like coolant in a car), supports healthy digestion, and aids in the renewal of cells. It also helps eliminate waste through sweat, urine, and bowel movements. Drinking enough water can improve alertness and creativity, especially in the morning whether you're in class or at work.

Did you know that we often mistake thirst for hunger? Before reaching for a snack, try drinking a glass of water. Water supports brain function and memory and helps prevent common discomforts like nausea, loss of appetite, constipation, and even chest pain. From a Jewish perspective, taking care of the body is a mitzvah and water is one of the most natural and powerful tools we’ve been given to protect our health on all levels physical, emotional, and mental.

How to Drink Water Wisely

Many nutritionists today recommend drinking about 10 cups of water a day. But this amount is based on someone eating processed, dry foods. If your diet includes around 60% fresh fruits and vegetables, your body gets a lot of its fluids through food, and you may only need about 4 cups a day unless you’re doing hard physical work or it's very hot outside.

It’s important not to drink too much water with your meals. Just like animals don’t drink while eating, our bodies are designed to digest food with the help of saliva. Drinking during a meal dilutes your digestive enzymes and slows down digestion. It's better to drink about half an hour before a meal or wait about two hours after eating. This approach is also mentioned in Jewish sources like the Shulchan Aruch (Code of Jewish Law), the writings of the Rambam (Maimonides), and even in modern scientific research.

Drink room temperature water whenever possible. Cold water can harm the stomach’s natural warmth and may even damage the esophagus, imagine pouring a hot glass into the freezer, and it cracks. Similarly, your body needs to stay at a stable temperature for digestion to work properly. During strenuous physical work or on hot days, of course, you should drink more.

The amount of fluid a person needs depends on the weather, physical activity, and body size. The goal is to give the body what it needs without going overboard. Too much water can actually be harmful, putting stress on the kidneys, raising blood pressure, and washing out vital minerals from the body.

The Best Sources of Fluids

The most natural and beneficial fluids are found in vegetables and fruits. These foods hydrate your body without overloading your system.

You can also learn about your hydration by observing the color of your urine. Ideally, it should be yellow during the day. If it's completely clear, you may be drinking too much. Your skin condition on your face, hands, heels, and back can also give you clues. Learning to reconnect with your thirst mechanism is part of restoring a healthy relationship with your body.

Filtered water is a better choice than tap water, which often contains heavy metals, chlorine, and fluoride. These substances are meant to kill bacteria, but they can also harm the good bacteria your body needs. Bottled water isn’t much better because it sits stagnant in plastic, which can release toxins, especially when exposed to heat or cold. Plus, disposable plastic creates serious environmental damage.

A better option is to use a home water filter. One of the most effective types today is called reverse osmosis. It removes sand, chlorine, bacteria, and even minerals, then re-adds the good minerals through a small extra filter. New methods are being developed all the time, so it’s worth keeping an eye out for updated systems.

Types of Water and Their Qualities

Hard water contains lime, gypsum, and chalk. It’s not good for drinking or bathing.

Soft water is better for drinking.

Rainwater is very pure in theory but often carries pollutants from the air. If filtered well, it can be safe.

Spring, stream, or river water is called “living water” because it flows and moves. This kind of water has high vitality and is the healthiest for our bodies. Unlike stagnant marshes, living water brings life.

Some companies now offer home systems that simulate living water. These systems “revive” your tap water by passing it through special pipes that infuse it with healthy vibrations and erase negative energy. Many people have noticed healing and renewed strength after using these devices and even their gardens flourish.

Tap water varies from place to place in quality, depending on local contaminants like sewage or pesticides.

Filtered water is usually safe and clean.

Distilled and reverse osmosis water contains no pollutants but also no minerals. Some say this is harmful, while others point out that we get minerals from food. You can choose what works best for you. The author personally uses reverse osmosis with a remineralizer and is very satisfied.

What About Other Drinks?

Try to avoid or reduce beverages that contain caffeine or alcohol. Alcohol is damaging to the brain and stresses the liver. Caffeine dehydrates the body, interferes with vitamin absorption, and is a strong stimulant that can become addictive. From a Torah perspective, the body is a holy vessel (kli kodesh) and deserves gentle, natural support—not artificial stimulation.

Carbonated drinks, including sodas, strip your body of minerals and interfere with digestion. Coffee and tea (with caffeine) also make the blood more acidic and contribute to calcium loss from bones. Herbal teas, however, are an exception. Infusions made from herbs that don’t contain caffeine or theine can be very soothing and are encouraged.

By learning how to drink wisely and listen to your body, you’re taking a meaningful step toward better health, energy, and even spiritual clarity. After all, the Torah teaches us to guard our health as a sacred responsibility because our bodies are gifts from Hashem.