How Much Water Should You Drink A Day

Since water makes up up to 60% of the normal adult human body, staying well hydrated is essential for optimal performance. However, what is the actual daily requirement for water?

We've been urged for years to consume eight glasses of water or more every day, but not everyone can benefit from this advice. Continue reading to find out how to calculate your daily water intake and the advantages of maintaining adequate hydration.

How Much Water Should I Drink in a Day?

Dehydration, which happens when your body loses more water than it takes in, can have a number of detrimental impacts on your health. Therefore, it is imperative that you stay properly hydrated. So, what is the recommended daily intake of water? For adult women, the recommended daily intake is 2.7 liters (91 ounces or 11 cups) and for males, 3.7 liters (125 ounces or 15 cups) according to the Institute of Medicine of the National Academies.

It's crucial to remember that this measurement takes into account daily fluid intake in addition to pure water. According to Wendy Bazilian, a registered doctor of public health, nutritionist, and author of the Eat Clean, Stay Lean series, "about 20% of daily fluid intake can come from foods—think primarily water-rich vegetables and fruit—but also other foods and types of meals that are water rich." "Milk, tea, coffee, and other drinks also count."

Bazilian suggests figuring out your fluid requirements based on your weight if you're seeking for a more personalized advise on how many ounces of water you should drink each day. She advises drinking half an ounce for each pound of body weight. Put differently, split your weight in half and try to drink that many ounces of water overall every day from a range of sources. For instance, if your weight is 150 pounds, try to consume 75 ounces, or roughly nine cups, of water each day.

How much water should kids drink per day?

Based on their age and gender, the Institute of Medicine of the National Academies' chart below suggests how much water your child should drink each day.




4 to 8

All children


9 to 13



9 to 13



14 to 18



14 to 18



Why is there a daily recommended amount of water?

Sherri Hoyt, a registered dietitian nutritionist and an outpatient nutrition counselor at Missouri Baptist Medical Center in St. Louis, Missouri, emphasizes the significance of maintaining regular hydration. "The body uses and loses water daily, so it's essential to replace water throughout the day," she says. "Normal biological functions, including breathing, sweating, bowel motions, and urination, lose water. Instead than drinking everything at once or catching up at the end of the day, try to stay hydrated throughout the day.

What are The benefits of Drinking Water Throughout the Day?

Try to get as near to the daily recommended water consumption as you can to make sure your body is getting the proper quantity of hydration. See more about the top ten advantages of getting enough water below.

Heart Health

The leading cause of death globally is cardiovascular disease; yet, research indicates that maintaining adequate hydration can lower the chance of developing heart failure. This is due to the fact that dehydration raises serum sodium levels, which prompt the body to attempt water conservation, a process that has been linked to heart failure.

Brain Health

According to Bazilian, your brain need lubrication to release all of those hormones and neurotransmitters since it is 73% water, even more than the rest of your body. "A study that was published in the journal Nutrients suggests that even mild dehydration can disrupt brain function and impair concentration."

Kidney Health

Even though your kidneys are small, they play a crucial role in maintaining the proper balance of water, salt, and minerals in your body by eliminating waste and excess fluid. According to Hoyt, water "may prevent the formation of kidney stones and helps the kidneys remove waste from the blood."

Joint Health

Because many elderly people have severe mobility problems, it is more crucial than ever to maintain the health of our joints as we age. According to Hoyt, maintaining proper hydration might assist cushion and lubricate joints because joint cartilage is 80% water.

Healthy Weight Maintenance

According to Bazilian, a research published in the Journal of Clinical Endocrinology and Metabolism indicated that drinking adequate water can boost metabolism by up to 30%. Participants in the short study experienced this kind of rise after consuming around 19 ounces of water, a far cry from the daily suggested intake.

Energy Levels

Do you generally feel sluggish on a daily basis? According to Bazilian, dehydration obstructs the passage of nutrients into our cells and prevents waste from being flushed out. The Nutrition Review states that this could hasten the onset of low energy levels and fatigue.

Temperature Maintenance

Maintaining body temperature also requires water. Your body's bloodstream can more effectively sustain homeostasis and a stable temperature of 98.6 degrees Fahrenheit when there is an adequate flow of fluids through it. "Fat, muscle, and other components make up our body," Bazilian asserts. Fever would result from a rise in body temperature. The body's tissue composition may change if a high body temperature is maintained over time.

Mood Maintenance

Research published in the Journal of Nutrition[6] shows that even a small dehydration can cause a person to become grumpy and irritable, as many of us can attest to. According to Bazilian, women in the study were more likely to feel tired and have headaches when they had a water deficit of just 1% to 2%—barely enough to be thirsty.

Skin Health

Since your skin is the largest organ in your body, it requires a certain amount of water. According to Bazilian, "your skin is the outer barrier to the environment and helps transfer water in the form of sweat as well as metabolic waste." But if you don't drink enough water, your skin will have to sacrifice moisture for other, more important body processes. Consequently, dry, wrinkled skin can result from prolonged dehydration.

Immune System

Raise your glass to strengthen your immune system because no one wants to fall victim to every sickness that goes around. According to Bazilian, "keeping your body appropriately hydrated may be essential for a healthy immune system." "Continually dehydrating yourself can weaken your immune system and make it more difficult to fend off illnesses."

What Happens If You Don't Drink Enough Water?

Daily dehydration can be harmful to almost every part of your health, but more severe cases of dehydration are medical emergencies that need to be treated right away, according to Hoyt. "Lightheadedness or dizziness could occur." Blood volume drops and blood pressure drops from not drinking enough water, which keeps the brain from receiving enough blood.

How to tell if you're getting enough water

Examining your urine is the most reliable method of determining your fluid intake. If the color of your pee is light yellow, similar to lemonade, you are probably getting enough water. However, darker urine—like apple cider—may be a sign that you should drink more water, according to Hoyt.

Can You Drink Too Much Water?

Although it's not common, it is possible to drink too much water. According to Hoyt, "the average person is not concerned about this." We typically observe this in endurance athletes or marathon runners. For those who exercise for prolonged periods of time and lose electrolytes through perspiration, it's crucial to refrain from overhydrating with water.

A disease known as hyponatremia can result from consuming an excessive amount of water in one sitting. Hyponatremia can be caused by consuming more water than your kidneys can handle in a certain period of time, while there isn't a set quantity of water you have to consume to achieve this. In more severe situations, this imbalance can cause cerebral edema, or swelling in the brain; in less severe cases, it can cause headache, nausea, and confusion. Hoyt advises consuming less than a liter of water in an hour to prevent hyponatremia.

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