The recommended daily water intake varies by age, sex, activity level, and other factors, but general guidelines are as follows:
- Adult men (19 and older): about 104 to 131 ounces (13 to 16.5 cups) of total fluids per day, with around 104 ounces (13 cups) coming from beverages
- Adult women (19 and older): about 72 to 95 ounces (9 to 12 cups) of total fluids per day, with around 72 ounces (9 cups) from beverages
- Pregnant women: approximately 80 ounces (10 cups) per day
- Breastfeeding women: up to 104 ounces (13 cups) per day
- Children’s water needs vary by age, for example:
- Ages 4-8: about 40 ounces (5 cups)
- Ages 9-13: 56-64 ounces (7-8 cups)
- Ages 14-18: 64-88 ounces (8-11 cups)
These amounts include all fluids consumed, including water from food and other beverages. About 20% of daily water intake typically comes from food
. Factors that increase water needs include physical activity, hot or humid weather, higher altitudes, pregnancy, breastfeeding, illness, and diet
. The traditional advice to drink "eight 8-ounce glasses" (64 ounces) per day is a rough guideline and may not fit everyone’s needs. Listening to your body's thirst signals is important, and fluid needs can vary day to day
. In summary, a healthy adult should aim for roughly:
- Men: 104-131 ounces (13-16.5 cups) per day
- Women: 72-95 ounces (9-12 cups) per day
Adjust based on personal factors and environment.
