The general daily water intake recommendations for adults are approximately:
- Men: about 13 cups (104 ounces or around 3.7 liters) of total beverages per day
- Women: about 9 cups (72 ounces or around 2.7 liters) of total beverages per day
These amounts include all fluids consumed, including water, other beverages, and moisture from food
. For children, the recommendations vary by age:
- Ages 4-8: about 5 cups (40 ounces)
- Ages 9-13: 7 to 8 cups (56 to 64 ounces)
- Ages 14-18: 8 to 11 cups (64 to 88 ounces)
Pregnant and breastfeeding women require more fluids:
- Pregnant women: about 10 cups (80 ounces)
- Breastfeeding women: about 13 cups (104 ounces)
These are general guidelines and individual needs vary based on factors such as physical activity, climate, body size, and health status. For example, people who exercise frequently or live in hot climates need more water
. Also, about 20% of daily fluid intake typically comes from food, so not all hydration must come from drinking fluids
. A simple rough estimate often used is to drink half your body weight in ounces of water daily (e.g., a 180 lb person would aim for about 90 ounces), but this is less precise than recommendations based on total energy expenditure or specific demographic factors
. In summary, aiming for roughly 72 ounces (9 cups) for women and 104 ounces (13 cups) for men from beverages daily is a good starting point, adjusting upward for activity, heat, pregnancy, or breastfeeding
. Listening to your body's thirst signals and drinking accordingly is also important.
Summary Table of Daily Beverage Water Intake Recommendations
Group| Cups (8 oz each)| Ounces (oz)| Liters (L)
---|---|---|---
Men (19+ years)| 13| 104| ~3.1
Women (19+ years)| 9| 72| ~2.1
Pregnant women| 10| 80| ~2.4
Breastfeeding women| 13| 104| ~3.1
Children 4-8 years| 5| 40| ~1.2
Children 9-13 years| 7-8| 56-64| ~1.7-1.9
Children 14-18 years| 8-11| 64-88| ~1.9-2.6
These values represent fluid intake from beverages, not total water intake including food moisture
. Adjust your intake based on personal factors and environmental conditions.
