How Much Water Should You Really Drink Daily? Guidelines by Age, Activity & Health

Watan-While the popular “8 cups a day” rule is widely known, your actual water needs vary depending on factors like age, gender, activity level, and diet, according to a report by Verywell Health.

Your total hydration includes not just plain water, but also other beverages and water-rich foods.

 Recommended Water Intake by Age:

• Infants:
  Do not give water to infants under 6 months.
  Between 6–12 months: ½ to 1 cup per day.

• Children:
  1 to 5 cups of water daily, in addition to 2–3 cups of milk.

• Teenagers:
  Recommended: 7 to 8 cups of water per day.

• Adults:

  • Men: 15.5 cups (3.7 liters) per day

  • Women: 11.5 cups (2.7 liters) per day
    Includes water from drinks and food.

• Pregnant Women:
  8–12 cups daily, including all fluids and food sources.

• Breastfeeding Women:
  About 16 cups daily to support breast milk production.

• Older Adults (51+):

  • Men: 13 cups/day

  • Women: 9 cups/day
    Staying hydrated is vital due to increased risk of dehydration.

How Exercise Affects Your Water Needs:

Water regulates body temperature, lubricates joints, and delivers nutrients — all critical during workouts.

American Council on Exercise guidelines:

• 2–3 hours before exercise: 17–20 oz (500–600 mL)

• 20–30 minutes before exercise or during warm-up: 8 oz (250 mL)

• Every 10–20 minutes during exercise: 8–10 oz (250–300 mL)

• Within 30 minutes after exercise: 8 oz (250 mL)

If exercising in heat or for long durations, consider:

• Electrolytes: Needed for workouts over 60–90 minutes.

• Sports drinks: Choose those with carbs and electrolytes; low-sugar options offer better hydration.

Other Factors Affecting Water Needs:

You may need more water if you:

• Live/work in hot climates

• Sweat heavily during physical activity

• Have fever, vomiting, or diarrhea

• Are pregnant or breastfeeding

You may need less water (or careful monitoring) if you have:

• Thyroid issues

• Kidney, liver, or heart conditions

• Take medications like NSAIDs, opioids, or antidepressants that cause fluid retention

 How Much Water Based on Your Weight?

Some sources suggest 0.5–1 oz of water per pound of body weight.

For example, a 150 lb (68 kg) person might need 75–150 oz (2.2–4.4 liters) of water daily.

Still, there’s no universal formula, as your diet, activity, and health also matter.

Best Way to Know If You’re Hydrated:

• Check your urine color: pale yellow and odorless = well-hydrated.

• Dark or strong-smelling = drink more water.