The recommended daily water intake in ounces varies by age, gender, and other factors like pregnancy or physical activity. For adults ages 19 and older, the Institute of Medicine (IOM) guideline suggests:
- About 131 ounces (around 13 cups) per day for men
- About 95 ounces (around 9 cups) per day for women
This includes all fluid intake from beverages and water-containing foods. Pregnant women are advised to drink about 80 ounces (10 cups) per day, while breastfeeding women may need about 104 ounces (13 cups) per day. Children’s needs are lower and vary by age group, ranging from about 40 ounces (5 cups) for ages 4-8 up to 88 ounces (11 cups) for ages 14-18. Individual hydration needs can vary based on activity level, climate, and health status, with more water required for exercise or hot environments.
