How much water should you drink per day? Most people need about four to six cups of plain water every day. But it may be surprising to learn that water intake is an individual number.
Although the four to six cups daily rule applies to generally healthy people, this amount varies based on the amount of water they consume from other beverages and food sources. Certain health conditions, medications, activity level and environmental temperature also affect total daily water intake.
Unfortunately, many of us don't get enough to drink, especially older adults. We help you understand how much water you should drink per day to stay healthy.
Benefits of drinking water
Water ensures that all systems in the body function correctly. Harvard Medical School Special Health Report6 week plan for healthy eatingnotes that water performs many important tasks, such as:
- transports nutrients and oxygen to your cells
- flush bacteria from your bladder
- helps digestion
- prevention of constipation
- normalization of blood pressure
- shock absorbing joints
- protects organs and tissues
- regulation of body temperature
- maintenance of electrolyte balance (sodium).
How much water do you need daily?
For healthy individuals, the average daily water intake is about 15.5 cups for men and about 11.5 cups for women. This may mean you only need four to six cups of plain water, depending on other fluid sources such as coffee, tea, juice, fruits and vegetables.
Other factors that can lead to more plain water include:
- Activity level: If you lose water through sweating while you exercise, you shouldincrease your water intake. People who participate in long distances of physical activity, such as marathons, often need to compensate for both water and sodium losses.
- Outside Temperatures: You will need to adjust your water level as the outside temperature rises. Warmer temperatures may make you thirsty more quickly.
- General health and medications: It is possible to takeToo manywater if you have certain health problems, such as thyroid disease or kidney, liver or heart problems; or if you are taking medications that cause you to retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opiate painkillers, and some antidepressants.
- Age: Older people are not as thirsty as when they were younger. And it can be a problem if they take medications that can cause fluid loss, such as a diuretic.
How do you calculate how much water you should drink per day?
Because there is no clear answer and water intake is individual, you should consult your doctor about the right amount for you.
If you don't drink enough water every day, you run the risk of becoming dehydrated. Warning signs of dehydration include urine that is dark yellow in color, weakness, low blood pressure,dizzinessor confusion.
Fluids to keep you hydrated
Water isn't your only choice when it comes to hydration. All drinks containing water contribute to your daily needs. And some people even tout its benefitsmilkfor hydration.
And it's a myth that caffeinated drinks or drinks containing alcohol are dehydrating because they make you pee. That's true, but during the day the water from these drinks still makes a net positive contribution to total fluid consumption.
There are of course many reasons for thiswater is still the better choice. Remember that sugary drinks can lead to weight gaininflammation, which can increase your risk of developing diseases like diabetes. Too much caffeine can make you jittery or prevent you from sleeping. And alcohol consumption should be limited to one drink per day for women and one to two drinks per day for men.
Tips to prevent dehydration
Ward offdehydrationDrink fluids gradually throughout the day. An easy way to do this is to drink something with every meal, but also socially or with medication.
And know that you also get fluid from water-rich foods, such as salads, fruit and applesauce.
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FAQs
How much daily total water do you need? For healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups.
How much water should you drink a day at Harvard health? ›
How much daily total water do you need? For healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups.
What is the correct amount of water to drink daily? ›
So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
How much water should we aim to drink a day? ›
It's especially important for children and older people to drink enough water. As a general rule: males need about 10 cups (2.6 litres or 2600mL) of fluids every day. females need about 8 cups (2.1 litres or 2100mL) of fluids a day — add another cup a day if you're pregnant or breastfeeding.
How much water should you drink a day equation? ›
To help you establish a baseline, you can use the following rule-of-thumb equation described in U.S. News & World Report. In short, the equation tells you to take half your body weight, and drink that amount in ounces of water. In the example, notice that you should be drinking more than 12 glasses of water, not eight!
How much water should I drink according to a day chart? ›
“Aim to drink half an ounce for every pound of body weight,” she says. “In other words, divide what you weigh in half and aim to consume that many overall ounces of water daily from a variety of sources.” For example, if you weigh 150 pounds, aim to drink 75 ounces of water a day, which is around nine cups per day.
How much water should you drink WebMD? ›
There's no single formula to determine how much water you should drink daily. The popular recommendation of eight glasses a day is a good starting point. You should adjust your intake around this amount depending on your environment, exercise regimen, overall health, and conditions like pregnancy or breastfeeding.
Is 64 oz of water a day enough? ›
Adults. The current IOM recommendation for people ages 19 and older is around 131 ounces for men and 95 ounces for women. This refers to your overall fluid intake per day, including anything you eat or drink that contains water, like fruits or vegetables. Of this total, men should get around 13 cups from beverages.
How much water should I drink a day according to my age? ›
How much fluid to drink each day
| Infants 0–6 months* | 0.7 litres |
|---|
| Boys 14–18 years | 1.9 litres (about 7–8 cups) |
| Girls 9–13 years | 1.4 litres (about 5–6 cups) |
| Girls 14–18 years | 1.6 litres (about 6 cups) |
| Men 19 years+ | 2.6 litres (about 10 cups) |
9 more rowsAccording to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily water intake is about 3.7 liters for men (roughly a gallon) and about 2.7 liters for women (about seven-tenths of a gallon). Another general rule of thumb is to drink “half your body weight in ounces” for a regular day.
The good news is that tea – and coffee – do count towards your daily water intake. Both are made with water, so it stands to reason. But there are often question marks over tea and coffee's diuretic nature, the caffeine contained in both, and whether or not they will even dehydrate you.
How to drink water correctly in a day? ›
Drink your first glass of water after you wake up to hydrate your body after a long night's rest. Take your breakfast at least half an hour after the first glass. It's approximately 1 hour after your breakfast; have a glass of water and start your work day. Have a glass of water 30 minutes before lunch.
What is a good rule for drinking water? ›
Your recommended daily water intake is related to your body size and activity level. In essence, not everyone needs eight, eight-ounce glasses of water each day. Some people may need less, while others need far more. The general rule is to drink one ounce of water for every two pounds of body weight.
What is a realistic amount of water to drink a day? ›
Experts recommend that males consume 15.5 cups (3.7 liters) of water daily and females 11.5 cups (2.7 liters). But environmental factors such as temperature and other health conditions may affect your water needs. Your body is about 60 percent water.
How much water should I drink in a day according to my weight? ›
A healthy adult needs around 35 ml of water each day per kilogram of body weight . At least according to the general guidelines from scientific organisations. A person weighing 50 kilograms requires 1.7 litres, 60 kilograms 2.1 litres, 70 kilograms 2.4 litres and 80 kilograms 2.8 litres.
How much water should I drink to lose belly fat? ›
People who are obese or overweight have different water needs. They should drink more water to remain hydrated and help lose weight. Generally, you should take half of your body weight in ounces of water. Therefore, a person weighing 180 pounds should target about 90 ounces in a day.
How much water should you drink a day according to your weight? ›
Multiply by 2/3: Next you want to multiple your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds you would multiple that by 2/3 and learn you should be drinking about 117 ounces of water every day.
How much water should a college student drink a day? ›
Adams offers these general tips to stay hydrated: ✔ Men and women should aim to consume 85-135 ounces (roughly 10-17 8-ounce glasses) and 68-104 ounces (9-13 glasses) of water daily, respectively.
Why should you drink 3.7 liters of water a day? ›
Drinking 3 liters (100 ounces) of water per day may aid bowel regularity, prevent kidney stones, alleviate headaches, improve mood, and strengthen physical performance.
