The amount of water you should drink daily depends on several factors including your age, sex, activity level, and environment. General guidelines from reputable sources are as follows:
- For healthy adult men, the recommended adequate intake is about 13 cups (104 ounces) of fluids daily, which is approximately 3.7 liters in total fluid intake including all beverages and water-containing foods
- For healthy adult women, the recommendation is about 9 cups (72 ounces) of fluids daily, roughly 2.7 liters total
- Pregnant women should aim for about 10 cups (80 ounces), and breastfeeding women about 13 cups (104 ounces) daily to meet increased hydration needs
- Children’s daily water intake varies by age, ranging from about 32 ounces (4 cups) for toddlers to 64-88 ounces (8-11 cups) for teenagers
These amounts include all fluids consumed, not just plain water, and about 20% of fluid intake typically comes from food
. Adjustments should be made for:
- Physical activity: More water is needed to replace fluids lost through sweat.
- Climate: Hot or humid weather increases water needs.
- Health status: Illnesses causing fever, vomiting, or diarrhea increase fluid requirements
The traditional "8 glasses of 8 ounces" (64 ounces) rule is a simple guideline but may not suit everyone’s needs. Listening to your body's thirst signals and drinking accordingly is also effective
. In summary, a good general target is:
- About 104 ounces (13 cups) per day for men
- About 72 ounces (9 cups) per day for women
with adjustments based on individual factors
