How Much Water Should I Drink a Day?

Why Do We Need Water?

About 60% of your body weight is made of water. You need it for every single body function. It flushes toxins from your organs, carries nutrients to your cells, cushions your joints, and helps you digest the food you eat.

If you don’t get enough water, you can become dehydrated. Severe cases of dehydration can cause dizziness, confusion, and even seizures.

That’s why it’s important to get the water your body needs every day. No set amount is right for everyone. How much you need can depend on your size, how much exercise you do, how hot the weather is, and other factors. Your doctor can help you determine what’s right for you.

How Much Water Do You Need Each Day?

We’ve all heard that eight glasses of water each day is best. But the truth is, the daily water intake that each person needs varies. But there are some basic guidelines:

• For men, the Institute of Medicine (IOM) recommends a total of 13 cups (about 3 liters) of fluid each day.
• For women, they suggest 9 cups (a little over 2 liters) of fluid each day. Pregnant women should drink about 10 cups of water daily. Those who breastfeed need about 12 cups.

If you’re outside on a hot day or doing something that makes you sweat a lot, you’ll need to drink more fluids to stay hydrated. The same is true if you have an illness that causes you to throw up, have diarrhea, or run a fever.

If you have a condition like heart failure or a particular type of kidney disease, you may need to limit your fluid intake. Talk to your doctor about what’s right for you.

How Much Water Should Kids Drink?

Like adults, how much water children need depends on many things, like their age, how much they weigh, and their gender. Other things that play a role include how healthy and active they are and what the climate is like where they live.

In general, children and teens need about 6 to 8 cups of water a day. They should also eat lots of fresh fruits and veggies, which are full of water. Younger kids need less water. Kids aged 1-3 years old should drink about 4 cups of water a day, and those aged 4-8 years old need about 5 cups.

During play or exercise, a good goal is to drink a half cup to 2 cups of water every 15 to 20 minutes.

Infants are the exception to this rule. Babies under 6 months shouldn't be given plain water. Because a baby's stomach is about the size of an egg, giving them plain water may take up the limited space in their belly for breastmilk or formula. These higher-calorie meals are essential for their growth.

Benefits of Drinking Water

Water helps to keep you healthy in a number of ways. When you drink enough, it:

• Helps you remove waste from your body through your urine, stool, and sweat
• Helps your body stay at a normal temperature
• Helps protect delicate tissues in your body
• Keeps your joints cushioned and lubricated
• Adds to skin health and keeping your skin plumped