How Much Water Do You Need to Drink: All You Need to Know

Nov 15, 2023 By Nancy Miller

Water is good for health, but are you getting enough water? Or, how much water do you need each day? Though the question is simple, its answer is challenging.

The fluid needs vary from individual to individual depending on factors like age, overall health, location, and weather. No single formula can't decide the amount of water one needs to drink daily, but your body's needs can help estimate the water required for proper body functioning.

If you are curious to get an answer to your query, continue to read and find out how many liters of water you should drink every day!

How Much Water Do You Need To Drink?

About 60% of your body is composed of water. Water is necessary for every bodily part to function correctly. The amount of water you require varies depending on your age. Let’s find out how many glasses of water you should drink:


According to the Institute of Medicine, persons aged 19 and older should try to drink roughly 131 ounces of water for men and 95 ounces for women daily. Or, it is advised that ladies should consume nine cups of liquid, and men should consume roughly thirteen cups. It contains all your fluids, including the water in fruits and vegetables.


The age of a child determines how much water they should drink.

  1. Four To Eight: Try to drink about five cups of water daily.
  2. Nine to Thirteen Years Old: It is advisable to have more water as you age, roughly 56 to 64 ounces (7 to 8 cups).
  3. Fourteen To Eighteen Years Old: It is advised that individuals in this age range drink 64 to 88 ounces daily, or approximately 8 to 11 cups, of water.


If you are having a baby or feeding your baby, you need to drink plenty of water. The experts suggest pregnant women should try to drink 80 ounces, like 10 cups of water, every day. If you are a mother, you should drink even more, around 104 ounces, about 13 cups. It is important to stay hydrated for you and your baby.

Which Factors Affect Your Fluid Needs

The amount of water a person needs depends on certain factors, which include:

  • Gender: If you are born as a boy, you need more water than a girl. It is because boys generally have more body mass, less body fat, and burn more calories daily.
  • Body Weight: The water you need is related to your body size, how fast your body works, and how much you weigh. If you weigh more, you will likely need more water.
  • Activity Level: When you work out or it is super hot, drink more water to replace the fluids you lose from sweating. The type and length of exercise, genetics, and how used you are to the climate affect how much sweat and water you need. It is tricky to calculate exact dehydration because everyone sweats at different rates, even in the same conditions. So, two people with the same gender, weight, and diet might need different amounts of water.
  • Diet: Eating fruits, veggies, and soups with lots of water content helps keep you hydrated. You might only need to drink less water if you have plenty of these foods. But when you do not eat many, drink a few extra glasses to compensate for the missing water.
  • Your Overall Health: You should drink water if you are sick, have an infection or fever, or have lost fluid through vomiting or diarrhea. People with certain health problems, like diabetes, also need more water. Watch out for some medicines, like diuretics, because they can make you lose water, too. So, when you are not feeling well or taking certain medicines, drink plenty of water to stay hydrated.
  • Environment Season Or Temperature: The weather and your environment can affect your water needs. In hot months, you might need more water because you sweat more. If you stay outside in the sun,

Benefits Of Drinking Water

Water is really important for our body functioning, such as:

  1. Helps in digestion
  2. Assists in getting rid of waste from your body through sweat, urine, and stool
  3. Making our joints work well
  4. Protects our organs
  5. Balances sodium in your body
  6. Maintains a regular body temperature, preventing it from getting too hot
  7. Protects sensitive tissues in your body
  8. Keeps your joints comfy and well-lubricated
  9. Contributes to healthy skin and keeps it smooth and hydrated
  10. Stopping constipation
  11. Keeping blood pressure normal

Tips For Staying Hydrated

Here are a few tips for you if you always forget to drink water:

  1. Drink water throughout the day
  2. Choose drinks without added sugar instead of sugary ones.
  3. Adults can pick lower-fat milk like semi-skimmed, 1% fat, skimmed, or unsweetened plant-based options.
  4. Drink fruit juice and smoothies to one small glass (150ml) daily, preferably with a meal, because they have lots of sugar.
  5. Look at labels on drinks; go for ones with green or amber labels.
  6. Drink more if you have been sweating or are not feeling well; water is the best choice.
  7. Dilute squash or cordials to reduce sugar.
  8. Have caffeine in moderation; check labels for high caffeine content.
  9. If you don't like water, try sparkling water, sugar-free squash, or add lemon or lime.

Is Water The Only Option Of Staying Hydrated?

No, you don't have to stick to just water to keep yourself hydrated. The food you eat also adds up water. Many vegetables and fruits, like spinach and watermelon, are water-containing edibles.

Drinks like milk, juices, and herbal teas are mostly water too. Even coffee and soda with caffeine count towards your daily water intake. Regular soda, energy drinks, and other sweet drinks contain a huge amount of sugar, giving you more calories than you need.


Water intake can improve your mood and overall health and lets you sleep better. But, deciding how many glasses of water one must drink is more challenging. So, if you are also searching for the same query, remember that per the studies, women must drink at least 2.7 liters of water daily, and men should drink 3.7 liters daily. But remember, this is a general estimation of your health, weather conditions, and where you live!

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