Do you know that you can survive for days without food but not without water? Also, although it’s not the most exciting beverage in the world, you just can’t live minus the water.
In fact, water comprises about 60% of your body weight and is the most important chemical component. It is mostly responsible for your body’s survival.
It regulates your body temperature, eliminates toxins, protects sensitive tissues, and aids in the lubrication of your tissues and joints.
Dehydration is caused by a lack of water.
So, how many ounces of water do you need to drink in a day? Although experts claim that you should drink eight 8-ounce glasses of water daily, this isn’t necessarily the case.
The amount of water to should drink in a day is individualized. While some individuals seem to do fine with less water, others require more than eight 8-ounce glasses per day.
In this post, we discuss how many ounces of water you need to drink in a day, the benefits of drinking enough water, and more.
How Many Ounces of Water Should You Drink Daily?
You lose water as a result of sweat, breath, bowel movements, and urine every day.
As a result, you must refill your body’s water supply by drinking more water or consuming meals and beverages that contain water in order for it to work effectively.
According to most doctors’ recommendations, a healthy man should take 125 ounces or 3.7 liters of water, including about 3 liters/13 cups in the form of beverages.
Women should take 91 ounces or 2.7 liters of water daily, including 2.2 liters/9 cups in the form of beverages.
However, the range of water intake is typical in a population. For example, persons living in hotter environments or physically active ones will drink more water.
A Table for Daily Water Recommendation
|Demographic||Daily Water Intake Recommendation in Ounces|
|Children 4 to 8 years old||40 ounces|
|Children 9 to 13 years old||56 to 64 ounces|
|Teens 14 to 18 years||64 to 88 ounces|
|Men 19 years +||125 ounces|
|Women 19 years +||91 ounces|
|Pregnant women||80 ounces|
|Breastfeeding women||104 ounces|
Daily Water Intake Recommendations
Although the 8 glasses per day rule is a good start, it’s not based on well-researched information.
According to aqua judge, the recommended daily intake is depending on a number of factors, including age, gender, activity level, and whether you are pregnant or not.
The recommended daily water intake for male adults, 19+ years, is 131 ounces. Women of the same age group should take 95 ounces of water per day.
This refers to the overall daily fluid intake, i.e., including everything you eat or drink containing water.
Children aged 4 to 8 years need to drink 40 ounces of water per day. Those aged 9 to 13 should take 56 to 64 ounces of water daily.
Teens aged 14 to 18 need to take 64 to 88 ounces per day to stay hydrated.
Note that just like adults, the amount of water a kid takes per day depends on many things and not just their age.
Other factors that play a role in the water they should drink daily include how much they weigh, how active they are, and the climate they live in.
Pregnant and Breastfeeding Women
Pregnant women should drink 80 ounces (10 cups) of water daily. On the other hand, breastfeeding women need to take 104 ounces of water or 13 cups per day.
Other Factors That Affect the Amount of Water You Should Drink in a Day
- Location: If you live at high altitudes or in warmer climates, drink more water.
- Exercise: If you do a lot of activities that make you sweat, drink extra water to cover for the fluid loss. If possible, take 17 to 20 ounces a few hours before exercising.
- Size: The more you weigh, the more water you need to take.
- Weather: You’ll need more water during a heatwave and less during a blizzard.
- Health: If you are vomiting or have a fever or diarrhea, you should drink more water since your body tends to lose more fluids than usual at this time.
How Do You Know that You are Not Drinking Enough Water?
You’ll know that you are not drinking enough water if you peek at your urine and notice that it’s dark yellow or has a strong odor. Do you think that that’s gross? Well, the peeking part of it might be, but it’s worth it.
Other symptoms of mild dehydration include dizziness, fatigue, constipation, dry mouth, and muscle cramps.
Severe dehydration includes confusion, abdominal pain, kidney stones, and lethargy.
What Happens if I Drink Too Much Water?
Although you need to stay hydrated, do not overdo it. Drinking a lot of water is unsafe for your health as well.
It can lead to hyponatremia, a condition that results from the dilution of electrolytes in your blood.
Symptoms of hyponatremia include headache, fatigue, confusion, nausea or vomiting, muscle spasms, irritability, seizures, and coma in worse situations.
Benefits of Drinking Enough Water Daily
Water keeps you healthy in several ways when you take enough of it daily. Some of the benefits include:
- It helps flush waste from your body through sweat, urine, and stool.
- Water helps protect delicate body tissues.
- Enough water in the body keeps your joints well lubricated and cushioned.
- Water ensures that your blood is the right consistency to carry oxygen throughout the body.
- Protects your body from overheating.
- Drinking enough water prevents kidney disorders.
- Water contributes to clear, wrinkle-free skin.
- It might boost exercise performance.
- Helps in weight gain.
- Reduces asthma and allergy symptoms.
The ounces of water you need to take daily depends on your gender, age, location, health, size, and temperature.
And although doctors recommend drinking eight 8-ounces of water per day, this rule is simply outdated.
Generally, it’s recommended that if you are a man aged 19+ years, you should take 131 ounces of water daily. Women of the same age group should take 95 ounces of water per day.
The bottom line is you should get enough water to keep you hydrated daily. Note that even the mildest dehydration can affect you physically and mentally.
To learn more about how many ounces of water you need to drink in a day, visit aquajudge.com.