Water may not be the most exciting beverage in a world of iced mocha cappuccinos and matcha teas, but you literally can’t live without it. So how much water should you drink a day? Well, let’s dive into some numbers.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
The National Academies of Science, Engineering and Medicine recommends the following for daily fluid intake:
- 125 ounces (3.7 liters) for men.
- 91 ounces (2.7 liters) for women.
Here’s the thing, though: Consider those numbers a starting point.
“Your size, metabolism, location, diet, physical activity and health all factor into how much water you need,” says preventive medicine specialist Roxanne B. Sukol, MD.
And the fluid you consume doesn’t all come out of a glass. You can expect about 20% of your daily fluid intake to come from water that’s in food.
That’s a lot of information to gulp down all at once, right? Well, here’s a drip-by-drip accounting.
Is 8 glasses a day enough?
So how much water should you drink in a day? We’ve all heard that 8 glasses is the ideal. But there’s no scientific evidence that drinking 8 glasses of water is necessary.
To determine how much water you need, Dr. Sukol suggests considering these four factors:
- Activity level. If you work out a lot or are moving all day long, drink more water.
- Location. If you find yourself in a warmer climate or at higher altitudes, you’ll probably want to increase your water intake.
- Metabolism. If you think you have a speedy metabolism and your body seems to need more fuel to keep its engines revved, you may want to take some extra sips during the day.
- Size. The more you weigh, the more water your body tends to need.
But water demands are also like the stock market, with daily fluctuations that depend on:
- Alcohol consumption. Alcohol is a diuretic that can make you dehydrated. Before you decide on a second co*cktail, drink a glass of water to rehydrate yourself and replace fluids caused by alcohol-mediated losses.
- Health. “We really worry when people are sick and they’re not getting a sufficient amount of liquids — especially if they are also losing fluids due to vomiting or diarrhea,” notes Dr. Sukol. If you have a fever, it’s a good idea to increase your daily quota of fluids by a few cups. Clear broth and gelatin also count as fluids.
- Physical activity. Did you go for a sweat-inducing run? The more active you are, the more water you’ll need.
- Weather. You’ll definitely need more water during a heatwave than a blizzard. Use your common sense. If you live in a dry climate or a dry home, it won’t hurt to drink a little more than the daily recommendation.
Benefits of water
Water is sometimes considered a fourth macronutrient, joining the list with protein, fats and carbohydrates. It’s required for your body to function optimally. (Fast fact: Your body is 60% water.)
“That’s why you need to make sure that you’re drinking enough water,” explains Dr. Sukol. “It’s also why people who are too sick to drink tend to get into further trouble.”
Drinking water can help your:
- Blood. Water ensures that your blood is just the right consistency to carry oxygen- and nutrient-rich blood to the areas that need it, including your brain, heart, kidneys and muscles.
- Digestive system. “Dehydration is an easily reversible cause of constipation,” notes Dr. Sukol.
- Joints. Think of your joints like the gears of your car. They need to be well-lubricated to work and last.
- Kidneys. Drinking adequate amounts of water can prevent kidney damage and disorders.
- Skin. For clear, wrinkle-free skin, drinking H2O can be just as effective as expensive anti-aging creams and lotions. It can also stave off certain skin disorders.
- Teeth. Water keeps your mouth clean and lowers your risk for tooth decay.
There’s also research that consuming water may boost exercise performance, help with weight loss and reduce allergy and asthma symptoms.
How to tell you’re hydrated enough
Even if you’re not thirsty, don’t assume you’re drinking enough water. Instead, take a peek at your urine, says Dr. Sukol. If it’s a pale-yellow color, you’re right on track. If your urine is darker or has a strong odor, then you could probably use more fluids.
Other symptoms of mild to moderate dehydration might include:
- Constipation.
- Dizziness.
- Dry mouth.
- Fatigue.
- Muscle cramps.
More severe dehydration constitutes a medical emergency that requires immediate attention. Severe dehydration can include the above symptoms as well as:
- Abdominal pain.
- Confusion.
- Lethargy.
Is water your only option?
If you’re still thinking, how much water should I drink? it’s important to know that many of the foods you eat contain water. Some foods that are heavy on the water content include:
- Cucumbers.
- Celery.
- Iceberg lettuce.
- Zucchini.
- Watermelon.
- Strawberries.
- Cauliflower.
When it comes to other drinks, you can include milk, tea, coffee and juices and sports drinks (though watch out for all that added sugar).
So how much water is too much?
Drinking too much water is a hard to do — but it’s possible. Hyponatremia, or low sodium, can be caused by several things — but one of them is when people drink too much water over a relatively short period of time.
“This condition can be quite serious but it is extremely rare,” says Dr. Sukol. “It’s pretty unusual that anyone would drink so much water that they would actually hurt themselves.”
The bottom line? When you consider how much water to drink a day, a good piece of advice is to focus on drinking water throughout the day. Opt for a reusable water bottle and consider adding fruit or water enhancers.
FAQs
So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
Is 64oz of water a day enough? ›
If you feel adequately hydrated on 64 ounces of water each day, that's great. If you feel overly hydrated (clear pee and very frequent urination), cut back slightly. If you feel dehydrated (dark pee, headaches, infrequent urination), eight glasses may not be enough for you.
How much water should I drink according to a day chart? ›
“Aim to drink half an ounce for every pound of body weight,” she says. “In other words, divide what you weigh in half and aim to consume that many overall ounces of water daily from a variety of sources.” For example, if you weigh 150 pounds, aim to drink 75 ounces of water a day, which is around nine cups per day.
How many gallons of water should I drink a day? ›
The recommended daily water intake for males is slightly less than a gallon. For females, it is a little over 4 cups less. Your individual water needs may be greater than the recommendation, depending on the temperature, your activity level, and whether you are pregnant or breastfeeding, among other factors.
How to drink water correctly? ›
Drink your first glass of water after you wake up to hydrate your body after a long night's rest. Take your breakfast at least half an hour after the first glass. It's approximately 1 hour after your breakfast; have a glass of water and start your work day. Have a glass of water 30 minutes before lunch.
Is 4 litres of water a day too much? ›
Drinking enough water offers health benefits, however, drinking too much water, such as 3-4 liters of water, in a short period leads to water intoxication. For proper metabolism, a normal human body requires about two liters of water.
Does tea count as water intake? ›
The good news is that tea – and coffee – do count towards your daily water intake. Both are made with water, so it stands to reason. But there are often question marks over tea and coffee's diuretic nature, the caffeine contained in both, and whether or not they will even dehydrate you.
What is the healthiest water to drink? ›
Mineral water and alkaline water may be some of the healthiest types of water because they provide your body with essential nutrients, but simply drinking safe, uncontaminated water should be your number one priority.
What happens when you start drinking enough water? ›
Drinking plenty of water can help you lose weight. This is because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.
How much water should you drink a day to lose belly fat? ›
Water needs vary from one person to the other, but the typical recommended amount of 64 ounces per day can help an average person who wants to shed off just a few pounds. Generally, your thirst should be the guide. Adjust the intake accordingly if you still feel thirsty after taking 64 ounces.
Most people need to drink roughly half of their weight (in pounds) in ounces. For example, a 200-pound adult needs approximately 100 ounces of water each day. Of course, your water needs will increase with any physical activity.
Is 2 liters of water a day enough? ›
Yes, it is generally safe to consume two liters of water, which is equivalent to eight 8-ounce glasses of water. While the general recommended daily intake of two liters of water is solely provided as a guideline, it depends on the amount of water lost from the body throughout the day.
Should you drink water while eating? ›
In fact, drinking water during or after a meal helps how your body breaks down and processes food (digestion). Water is vital for good health. Water and other drinks help break down food so that your body can take in (absorb) the nutrients. Water also makes stool softer, which helps prevent constipation.
What happens if I only drink water and no other drinks? ›
Not only does it lead to poor fluid balance, it can cause long term health conditions. While it is important to drink enough water everyday, only drinking water is not enough to stay hydrated. To be hydrated, you need to replenish your fluids as well as your electrolytes.
How much water should I drink based on my weight? ›
Your general water requirements can be determined using your current body weight. Most people need to drink roughly half of their weight (in pounds) in ounces. For example, a 200-pound adult needs approximately 100 ounces of water each day. Of course, your water needs will increase with any physical activity.
How to drink 2 litres of water a day? ›
2 liters (0.5 US gal) is about 8 glasses of water. Having a container that size may help you remember to drink enough water every day. If you have an empty 2-liter soda bottle, fill it with water and put it in your fridge. Drink the entire bottle of water over the course of the day.
What happens to your body when you start drinking more water? ›
Water aids the digestive system, helps prevent constipation, flushes toxins from the body, promotes good kidney function, keeps your joints and muscles lubricated, supports healthier and younger-looking skin, and helps regulate body temperature.
Do you really need to drink a lot of water everyday? ›
It's recommended that men drink 13 cups (about 3 liters) of water each day. Women are recommended to drink 9 cups (just over 2 liters) of water each day. Pregnant women should drink 10 cups of water daily, and breastfeeding women should drink 12 cups. Kids and teens should drink 6 to 8 cups of water a day.
