The general daily water intake recommendations vary by age, sex, and life stage, but a common guideline is:
- Adult men: about 104 to 131 ounces (13 cups to around 15.5 cups) of fluids per day.
- Adult women: about 72 to 95 ounces (9 cups to around 11.5 cups) of fluids per day.
These amounts include all fluids consumed, not just plain water, and also account for water content in foods
. More specifically:
- The National Academy of Medicine recommends about 13 cups (104 oz) for men and 9 cups (72 oz) for women daily
- Mayo Clinic and other sources suggest around 3.7 liters (125 oz) for men and 2.7 liters (91 oz) for women per day, including all beverages and food moisture
- Pregnant women should aim for about 80 oz (10 cups), and breastfeeding women about 104 oz (13 cups)
- Children’s needs vary by age, generally ranging from 32 oz (4 cups) at ages 1-3 to 64-88 oz (8-11 cups) by ages 14-18
These are general guidelines; individual needs depend on factors such as physical activity, climate, body size, and health status. Thirst is a reliable indicator for most people to regulate intake
. In summary, the typical recommendation for adults is roughly:
Group| Daily Water Intake (oz)| Daily Water Intake (cups)
---|---|---
Men (19+)| 104 - 131| 13 - 16
Women (19+)| 72 - 95| 9 - 12
Pregnant women| ~80| 10
Breastfeeding women| ~104| 13
Children (varies by age)| 32 - 88| 4 - 11
Adjust intake upward with exercise, heat, or illness
. Thus, aiming for about 8 to 13 cups (64 to 104 ounces) of water daily is a good general target for most adults, with adjustments as needed.
