How Much Water You Actually Need To Drink For Your Size (2021)

You may have heard that drinking eight 8-ounce glasses of water each day is sufficient. Drinking proportions are more individualized than you would believe.

Men should drink a minimum of 101 ounces of water each day, which is slightly less than 13 cups, according to the Institute of Drugs (IOM). According to them, women should consume a minimum of 74 ounces, which is about 9 cups.

Still, the solution to determining exactly what proportion of water to drink is not that simple.

Water Recommendations

How Much Water You Actually Need To Drink For Your Size (2021) Water Recommendations
Article: How Much Water You Actually Need To Drink For Your Size (2021)

While the rule of eight glasses may be a good start, it lacks solid, well-researched information.

Its weight is made up of 60 percent water. All systems in your body need water to function. Your recommended intake is based on factors including your gender, age, activity level, etc. as if you were pregnant or nursing.


For persons aged 19 and up, the current IOM recommendation is 131 ounces for males and 95 ounces for women. This is your total daily fluid consumption, which includes everything you eat or drink that contains water, such as fruits and vegetables.

Of this total, men should consume about 13 cups of drinks. For women, it’s 9 cups.


Recommendations for teens have a lot to deal with age.

Girls and boys ages 4-8 should drink 40 ounces a day or 5 cups.

This amount increases from 56 to 64 ounces, or 7 to 8 cups, between the ages of 9 and 13.

64 to 88 ounces (8 to 11 cups) of water is recommended for children aged 14 to 18.

Women Of Reproductive Age

Your suggestions will alter if you are pregnant or breastfeeding.

Every day, pregnant women of all ages should drink 80 ounces or ten 8-ounce glasses of water.

Breastfeeding women may need to increase their total water intake to 104 ounces or 13 cups.

DemographicThe daily recommended amount of water (from drinks)
Children 4–8 years old5 cups, or 40 total ounces
Children 9–13 years old7–8 cups, or 56–64 total ounces
Children 14–18 years old8–11 cups, or 64–88 total ounces
Men, 19 years and older13 cups, or 104 total ounces
Women, 19 years and older9 cups, or 72 total ounces
Pregnant women10 cups, or 80 total ounces
Breastfeeding women13 cups, or 104 total ounces

Other Considerations

You can also drink more water if you reside during hot weather, exercise frequently, or have a fever, diarrhea, or vomiting.

Add 1.5 to 2.5 cups of water more every day if you exercise. you will have to add even more if you are employed for more than an hour.

You may need more water if you reside during hot weather.

If you live higher than 8,200 feet above the water level, you will also be able to drink more.

Drink additional water because your body loses more fluids than usual. Your doctor may even advise you to drink electrolyte drinks to help you maintain your equilibrium.

Why Do You Need Water?

How Much Water You Actually Need To Drink For Your Size (2021) Why Do You Need Water?
Article: How Much Water You Actually Need To Drink For Your Size (2021)

Water is necessary for many of the body’s operations throughout the day. It restores its reserves after drinking water. Your body and organs will not function correctly if you don’t drink enough water.

The benefits of the drink include:

  • Keep blood heat within a traditional range
  • Lubricate and cushion your joints
  • Protecting your spine and other tissues
  • Helping you get rid of waste through urine, sweat, and bowel movements

Drinking adequate water might also aid in your appearance. Water, for example, maintains your skin appearing young. The skin is your body’s largest organ. Drinking a lot of water keeps your body healthy and hydrated.

And because water is calorie-free, water is also often a great tool for managing your weight.


How Much Water You Actually Need To Drink For Your Size (2021) Risks
Article: How Much Water You Actually Need To Drink For Your Size (2021)

Drinking too little or too much water might have negative consequences.


Sweating and urine are two examples of how your body utilizes and loses fluids on a regular basis. When your body loses more water or fluid than it takes in, you become dehydrated.

Symptoms of dehydration can range from being very thirsty to feeling fatigued. You will also notice that you are not urinating as often or that your urine is dark.

Dehydration in children can result in xerostomia and tongue, as well as a lack of tears when weeping and fewer wet diapers than usual.

Dehydration can lead to:

  • Confusion or unclear thinking
  • Humor changes
  • Overheating
  • Constipation
  • Kidney stone formation
  • Shock

Mild dehydration can also be treated by drinking more water and other fluids.

If you have severe dehydration, you will need treatment in the hospital. Your doctor will likely offer you fluids and salts through a vein (IV) until your symptoms go away.


Drinking excessive amounts of water could also be dangerous to your health.

When you drink too much water, the electrolytes in your blood can become diluted. Hyponatremia is a condition in which your sodium levels plummet.

Symptoms include:

  • Confusion
  • Headache
  • Fatigue
  • Nausea or vomiting
  • Irritability
  • Muscle spasms, cramps, or weakness
  • Seizures
  • Eat

Hyponatremia caused by water intoxication is uncommon. Young persons and people with a weaker constitution are more likely to develop this illness. Marathon runners, for example, are physically active. People who consume a lot of water in a short period of time.

If you’re in danger from drinking large amounts of water for exercise, consider drinking a sports drink that contains sodium and other electrolytes to help replenish the electrolytes you lose through sweating.

The Takeaway

How Much Water You Actually Need To Drink For Your Size (2021) The Takeaway
Article: How Much Water You Actually Need To Drink For Your Size (2021)

Staying hydrated goes beyond the water you drink. Food makes up about 20 percent of your total fluid needs each day. In addition to drinking your 9 to 13 cups of water a day, try to eat plenty of fruits and vegetables.

Some foods high in water content include:

Tips For Drinking Enough Water

How Much Water You Actually Need To Drink For Your Size (2021) Tips For Drinking Enough Water
Article: How Much Water You Actually Need To Drink For Your Size (2021)

You can be ready to reach your water intake goal by drinking when you are thirsty and along with your meals.

Check out the following strategies for drinking more water if you need a little extra help:

  • Try to carry a bottle with you wherever you go, even at the office, at the gym, and even on road trips. Amazon offers a good variety of water bottles.
  • Focus on liquids. You don’t need to drink plain water to meet your hydration needs. Other good sources of liquid are milk, tea, and broth.
  • Avoid sugary drinks. While you will get liquid from sodas, juices, and alcohol, these beverages are high in calories. It’s still smart to settle in the water whenever possible.
  • While you’re eating, drink some water. Instead of ordering another drink, try a glass of water. You will save money while simultaneously lowering your calorie intake.
  • Add some flair to your water by squeezing a lemon or fresh juice.
  • If you have a hard time understanding, consider drinking a sports drink that has electrolytes to help replace those you lose through sweat. buy sports drinks.

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