How Much Water Should You Drink Each Day?

Water is a life source for people as it is for all living things. In fact, human bodies are made up of about 60% water. Without water, our bodies won’t be able to function as they should.
Though our bodies contain these fluids, we also lose a certain amount each day through sweating, urine, and body waste. If we don’t replenish the water that our bodies lose, it can lead to dehydration, which can cause a series of health problems.
Then, how much water should you drink each day to replenish your body’s water?
Check out this article to see how much water is recommended for us to drink!

How Much Water Should You Drink Each Day?

It's universally known for people to drink at least eight glasses of water each day. Although this can be common practice to many, it’s not always the best case for everyone.
The amount of water recommended for each individual depends on various factors like gender, age, health conditions, and environment.
Let’s take a look below at some of these factors to determine how much water one needs each day.

3 Factors to Consider for Daily Water Intake

The adequate daily intake will depend on a few factors. Consuming a combination of water and different beverages adds to that daily intake count.
See the below factors for further explanation as to why the eight glasses per day principle shouldn’t be the standard.

Gender and Age

For women ages 19-30, an adequate intake of 2.2 liters (74 fl. oz), amounting to nine cups per day, is recommended. For men in the same age range, 3.0 liters (101 fl. oz) per day is suggested, which is equivalent to 13 cups.
Pregnant and breastfeeding mothers are required to consume more water to supply nutrients to their babies.
Pregnant women should drink 1.9 to 2.8 liters (64 - 96 fl. oz) of water daily, which equates to 8 - 12 cups. Breastfeeding mothers should have an ample intake of 3.8 liters (128 fl. oz) or 16 cups per day.
About six to eight cups or 1.4 to 2.0 liters (46 to 64 fl. oz) of water are sufficient for children and teenagers.
For adults ages 30 and above, it’s crucial for them to drink enough water as they are prone to more health problems. To combat these health issues, the elderly should consume 1.7 liters (57.5 fl. oz) or 7 cups of water each day.

Health Condition

Certain health conditions like general fever or any illnesses that induce vomiting, loose bowel excretions, and excessive perspiration will lead to dehydration due to fluid loss. So make sure to drink water frequently to replenish your body with supplements and electrolytes.
Although water intake is needed to manage most kinds of illnesses, some kidney diseases require your healthcare provider’s advice on how much to consume.
Too much water can also result in an intoxication known as hyponatremia, which rarely occurs. When it does, those affected are usually athletes, diabetic people, and people who take certain medications.


People who stay in hot and humid environments are prone to being more thirsty and sweaty, which means they need a higher water intake to make up for the lost hydration in their bodies. Not drinking enough water in these environments can lead to severe dehydration or heat stroke.
Even though sweating isn't as common in colder places, you should still stay hydrated throughout the day as water helps regulate our body temperature.

What to Eat and Drink to Stay Hydrated

Our daily water intake shouldn’t only come from drinking water. It also includes other beverages and food consumption. 80% of our water intake comes mostly from liquids and 20% from food high in water content.
Listed below are foods and drinks you can enjoy as you fill up your hydration levels:
  1. Fruits (Watermelon, strawberry, grapefruit, cantaloupe, peaches, blackberries, papaya, oranges, and pineapples)
  2. Vegetables (Lettuce, celery, bok choy, radishes, cucumber, zucchini, tomatoes, green bell peppers, asparagus, and cabbage)
  3. Soup
  4. Dairy and non-dairy beverages (cow’s milk, skim, low, or fat-free milk, plant-based milk)
  5. Tea
  6. Coffee
  7. Fruit juice
  8. Infused water
  9. Sparkling water
  10. Protein drinks
Other drinks like sodas, alcoholic beverages, and those with high sugar content don’t count into your daily water intake. High sugar content beverages are not healthy, and alcohol causes dehydration.

Benefits of Drinking Water

Water contributes so much to our well-being. We simply can’t live without it!
Here are notable benefits that drinking water can give to our bodies:
  • Aids in food digestion
  • Better body and organ function
  • Provides oxygen and nutrients to your cells
  • Kidney health
  • Temperature maintenance
  • Skin hydration
  • Joint and muscle health
  • Boosts immune system

Signs You Need to Drink Water

Aside from feeling thirsty, your body has other ways to show you it's dehydrated and is in need of a cup of water:
  • Dark and strong-smelling urine
  • Dry mouth
  • Fatigue
  • Infrequent urination
Pale yellow to clear urine is the ideal color to show you are amply hydrated. The rest of these indicators will lessen when you drink water more frequently.
After exhausting physical activities, you should quickly replenish lost fluids from sweat. Water will help regulate your body’s temperature after these activities as well.
Before, during, and after each meal, you must always have a glass of water beside you. So, when you’re traveling - or even at home - make sure to keep your favorite water jug at hand to sip at hourly intervals.
If you find it difficult to keep track of your daily goal, you can always use mobile app trackers to ensure you achieve your drinking goal.


According to this article, now you know how much water you should drink each day.
The amount of water your body needs on a daily basis depends on a few factors like your gender and age, and health conditions. The environment also plays a role in how much water you need to drink.
You can even get fancy with the variety of high water content food and drinks. Drinking water doesn’t always have to be a struggle anymore.
Related: Talk to a Health & Fitness Coach