The amount of water you should drink daily varies by age, sex, activity level, and other factors, but general guidelines are as follows:
- Adult men (19 and older): About 104 to 131 ounces (13 to 16.5 cups) of fluids per day, including water from all beverages and food. This is roughly 3.7 liters
- Adult women (19 and older): About 72 to 95 ounces (9 to 12 cups) of fluids per day, including water from all sources, roughly 2.7 liters
- Children: Intake varies by age, for example:
- Ages 4–8: ~40 ounces (5 cups)
- Ages 9–13: 56–64 ounces (7–8 cups)
- Ages 14–18: 64–88 ounces (8–11 cups)
- Pregnant women: Around 80 ounces (10 cups) daily.
- Breastfeeding women: Around 104 ounces (13 cups) daily
These amounts include fluids from all drinks and moisture in food, with about 20% of daily water intake typically coming from food
. Individual needs increase with physical activity, hot climates, illness, or pregnancy
. The common advice to drink eight 8-ounce glasses (64 ounces) daily is a rough guideline and may not fit everyone’s needs. Thirst is a good natural indicator for hydration
. In summary, aiming for about 72–131 ounces (9–16 cups) of total fluids daily is a solid general target, adjusted based on personal factors such as activity and environment.
