How Much Water You Actually Need To Drink For Your Size (2023)

You may have noticed that you should only try to drink eight 8-ounce glasses of water per day. the proportion that you should drink is more personalized than you might assume.

The Institute of Medicine (IOM) reviewed the survey data to find out about the average daily water intake of Americans. To back up this information, they published recommendations called the Adequate Intake (AI) in a 2005 study.

Doctors still argue with these recommendations these days. They include:

  • 3.7 liters per day for men, plus about three liters (approximately thirteen cups) in assorted beverages
  • 2.7 liters per day for women, along with around 2.2 liters (about nine cups) in the variety of beverages

AIs support the average water intake based on US survey data, and some people seem to be trying to adjust to less water. a wide range of intakes is typical in an excess population. for example, physically active people or people sleeping in warmer environments would require better water intake.

This range shows that determining exactly what proportion of water you should drink is therefore not that easy.

Water Recommendations

How Much Water You Actually Need To Drink For Your Size (2023) Water Recommendations
How Much Water You Actually Need To Drink For Your Size

While the eight glass rule may be a good start, it is not supported by solid, well-researched information.

Its weight is made up of sixty percent water. every system in your body needs water to function. Your recommended intake depends on factors such as your gender, age, activity level, and whether or not you are pregnant or breastfeeding.


How Much Water You Actually Need To Drink For Your Size

The current IOM recommendation for people over the age of nineteen is about 131 ounces for men and ninety-five ounces for women. This refers to your total fluid intake for the day, along with something you eat or drink that contains water, such as fruit or vegetables.

Of this total, men should get about thirteen cups of drinks. For women, it’s nine cups.


How Much Water You Actually Need To Drink For Your Size (2023) Children
How Much Water You Actually Need To Drink For Your Size

Recommendations for teens have a lot to try with age:

Children between the ages of four and eight should drink forty ounces per day or five cups.
This amount will increase from fifty-six to sixty-four ounces, or seven to eight cups, between the ages of nine and thirteen.
For ages fourteen to eighteen, the suggested water intake is sixty-four to eighty-eight ounces or eight to eleven cups.

Pregnant or Breastfeeding Women

If you are pregnant or nursing, your recommendations change.

The IOM recommends that pregnant women of all ages should aim to drink eighty ounces or ten glasses of water per day.

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

DemographicTotal Daily Recommended Amount of Water From Drinks
Children 4–8 Years Old5 Cups, or 40 oz.
Children 9–13 Years Old7–8 Cups, or 56–64 oz.
Children 14–18 Years Old8–11 Cups, or 64–88 oz.
Men 19 Years and Older13 Cups, or 104 oz.
Women 19 Years and Older9 Cups, or 72 oz.
Pregnant Women10 Cups, or 80 oz.
Breastfeeding Women13 Cups, or 104 oz.

Other Considerations

Also, you may need to be forced to drink more water if:

  • Climate or Altitude. You will need more water if you live in an extremely hot climate or higher than 8,200 feet above the water level.
  • Exercise. If you regularly exercise, the Yankee Council on Exercise recommends that you drink seventeen {to two0|to twenty} ounces of water 2 to 3 hours before you exercise. They also recommend that you drink another eight ounces of water before and after you understand. You will have to be forced to add even more if you are employed longer than the Associate in Nursing.
  • Fever, Vomiting, or Diarrhea. You should also drink more water if you have a fever, vomiting, or diarrhea because your body loses more fluid than usual. Your doctor might even recommend drinking electrolyte beverages to keep your balance more stable.

Why Do You Need Water?

How Much Water You Actually Need To Drink For Your Size

Water is extremely important to many processes your body goes through in a day. after drinking water, you refill your reservoirs. As long as there is not enough water, your body and organs cannot function properly.

The Centers for Disease Control and Control Bureau (CDC) Reliable Supply lists the following benefits of drinking water:

  • Keep your temperature within a standard range
  • Lubricating and artifact your joints
  • Protecting your spine and different tissues
  • Helping you eliminate waste through stool, sweat, and bowel movements

Drinking enough water can even help you look your best. For example, a 2018 analysis review Trusted Supply looked at the ways water will keep your skin healthy.

The skin is your body’s largest organ. after drinking a lot of water, you keep it healthy and hydrated.


Drinking too little or too much water has risks.


Your body constantly victimizes itself and loses fluids through actions like sweating and urinating. Dehydration occurs once your body loses more water or fluid than it takes in.

Symptoms of dehydration will range from being extremely thirsty to feeling tired. You will also notice that you are not urinating as often or that your water is dark.

Signs of dehydration in youth listed by phone system include:

  • A xerotes and tongue
  • Lack of tears while crying
  • Fewer wet diapers than usual

Dehydration can lead to:

You can treat mild dehydration by drinking extra water and different fluids.

If you have severe dehydration, you would like to be treated in the hospital. Sure, your doctor can offer you intravenous (IV) fluids and salts until your symptoms go away.


Drinking an excessive amount of water is also dangerous for your health.

When you drink too much, the extra water will dilute the electrolytes in your blood. Your metal levels decrease and can cause what is known as a symptom.

Symptoms include:

When the symptom is caused by drinking an excessive amount of water, it is usually called a water intoxication symptom. The symptom of water intoxication is unusual.

People with a smaller build and young people are at the next risk of developing this condition. Therefore, active people, such as marathon runners, drink large amounts of water for short periods.

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

The Takeaway

Staying hydrated goes the other way, just the water you drink. The Top Health Channel estimates that food makes up around twenty percent of your total fluid needs daily. In addition to drinking nine to thirteen glasses of water daily, try eating a variety of fruits and vegetables.

Some foods with high water content include:

Tips for Drinking Enough Water

How Much Water You Actually Need To Drink For Your Size (2023) Tips for Drinking Enough Water
How Much Water You Actually Need To Drink For Your Size

You may be able to meet your water intake goal by drinking once you are thirsty and with your meals.

If you want to get more water intense enough, check out the following tips for drinking more:

  • Try to carry a bottle with you wherever you go, including at the workplace, at the gym, and even on road trips. Amazon carries a wide variety of water bottles.
  • Focus on fluids. You don’t have to drink plain water to meet the needs of your association. Other smart association sources include milk, tea, and broth.
  • Avoid sweet drinks. While you can get fluid from sodas, juices, and alcohol, these drinks are high in calories. It’s still good to decide on the water whenever possible.
  • Drink water while you’re ready to eat instead of ordering another drink. you’ll be able to save money and also reduce the entire calories in your meal.
  • Add some fitness to your water by squeezing a lemon or fresh juice.
  • If you’re pushing yourself, consider drinking a sports drink that has electrolytes to help replace the ones you lose through sweat. buy sports drinks.

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