How much water to drink in a day

Water is the most underrated drink, when it comes to health. From hydrating your skin, to providing an endless supply of energy, simply a glass of water each day pays off in a big way to your body. But do you know how much water to drink in a day to reap all the necessary benefits it provides to your body. 

You probably know that it’s important to drink water to stay hydrated, especially when the temperature outside is souring. Unfortunately, most of us aren’t drinking enough water in a day, especially the older adults. Older people don’t able to sense the thirst as much as the younger adults. And this can create a problem if they are on a medication which can cause fluid loss in the body. 

According to the health authorities, you should drink eight glasses of water in a day, which is equal to 2 litre water. But there is no such evidence based theory of how much water you should drink in a day till now. Though there are some recommendations according to the weight, age and activity level.

Read the article below to know how much water to drink in a day.

How much water to drink per day?

It is usually said that we should drink 4-6 cup of water for generally healthy people. But for the people with any kind of health conditions like thyroid, kidney, liver or heart problem should drink more water. 

There is no such specific size that fits for all. It depends on the individual and the other factors which influence the thirst. 

The amount of water we consume also includes the food you eat. Means you get some water from the food you consume. 

How do you know whether your body is properly hydrated? Rather than religiously counting the number of fluids you take, it is advised to take liquid with your meal and make sure to drink water when you feel thirsty. This will help you in providing the daily water intake.

Factors that influence water needs

Following are some of the factors that influence the water needs. It might help you to modify your daily water intake:

  • Environment- Hot and humid climate increases your thirst. Due to the weather you sweat more and the fluid from your body gets depleted. This requires additional fluid to fulfill your water needs.
  • Exercise- When you exercise the fluid from your body gets released in the form of sweet. That decreases the fluid level in your body. And for that you need extra water to cover the loss. It is important to drink water before, during and after the workout session. You can replace your water with some sports drink, if you do intense exercise.
  • Overall Health-  When you have fever, vomiting or diarrhea your body loses fluid. You should increase your fluid intake during this period or you can follow the doctor’s recommendation to drink ORS. Infections like urinary tract stone or bladder infection also need increased fluid intake.
  • Pregnancy or Breastfeeding- According to the Office of Women’s Health, it is recommended that Pregnant women should drink about 2.4 litre of fluid daily and breastfeeding mother’s should drink 3.1litres of fluid.

Let’s understand how much water to drink per day according to the age.

Water Recommendation By Age

You all have heard about the 8 glass water rule. Though it’s good to have it but there is no such solid research on it. 

You must know that your body is made up of 60 percent water. It is an essential fluid needed for the proper functioning of the body. The recommendation of how much ltr water to drink in a day includes your age, sex and activity level. 

The detailed explanation about how much water to drink in a day according to the age is listed below.


The water recommendation for girls and boys between 4-8 years old is 40 ounce per day or 5 cups per day.

By the age of 9-13 years, the amount increased to 7-8 cups per day i.e 55-65 ounce.

And the recommendation for 14-18 years of age  is 8-11cups or 64-88 ounce per day.

For the children suffering from fever or dehydration the water recommendation by CDC are:

AgeFluid needed
> 12 months3 cups
1-3 years4 cups
4- 6 years5 cups
8-13 years8 cups
14 years and aboveMale: 11-13 cupsFemale: 8-9 cups


For people aged 19 and above the daily water recommendation is around 3.7 litres or 130 ounce. And for women it is 2.7 litres or 95 ounces.

This includes your overall fluid intake per day along with fruits or vegetables you eat or the drinks that contain water. 

The requirements can get changed according to the activity and climate. For example it can range upto 2.6 litres if the person is sedentary and goes upto 6 litres if the person is active and living in a warm climate.

Women of reproductive age

The recommendation of water increase for pregnant or breastfeeding mothers.

Pregnant women of any age should get 80 ounce or ten 8 ounce glasses of water. 

Breastfeeding women should increase their total water intake upto 104 ounce or 13 cups.

AgeAmount of water
Men 19 years and above13 cups or 104 ounces
Women 19 years and above9 cups or 72 ounces
Pregnant women10 cups or 80 ounces
Breastfeeding women13 cups or 104 ounces

Now after knowing how much water to drink per day let’s read about the factor of weight in daily water intake in the next topic i.e how much water to drink in a day according to weight kg and how much water to drink in a day to lose weight.

How much water should you drink based on weight?

The factor of weight is also important in the daily water recommendation. Follow the given step below to know the exact amount of water you should drink according to weight:

  1. Divide your body weight in pounds with 2.2.
  2. Multiply the value depending on the age. For example: multiply by 40 if you’re younger than 30, multiply by 35 if you’re between 30-55, and multiply by 30 if you’re older than 55.
  3. Divide the value with 28.3
  4. You will get the total amount of water in an ounce, which you should drink in a day. You can divide that number with 8 to get your result in cups.

Do you know how much water to drink in a day to lose weight? There are many claims that increasing the water intake can help in weight loss. According to some studies drinking 17 ounces of water can temporarily boost up your metabolism which helps in weight loss.

It is recommended to drink a glass of water half an hour before your meal helps in consuming less calories. 

How much water should you drink based on the activity level?

You may already have known that if you work out on a regular basis then you should drink more water than a person with sedentary activities.

When you workout you release fluids which deplete the level of fluid in your body.

If you don’t take enough water then it can cause dehydration along with some issues like feeling lethargic and a decreased level of blood pressure in your body.

It is suggested that you should take 40 ounces of H2O for every 45 to 60 minutes of exercise you do.

Benefits of Drinking Water

Water is essential for the proper functioning of the body. It is the most important fluid for your body. Following are some benefits of drinking water:

  • Lower risk of heart diseases
  • Prevents Kidney stone
  • Lowers the risk of colorectal cancer and urinary system cancer.
  • Prevents urinary tract infections
  • Decrease constipation
  • Decrease the blood pressure level
  • Lowers the risk of stroke.
  • Helps in weight loss

It also prevents:

  • Nosebleed
  • Depression
  • Migrain
  • Asthma
  • Dry skin
  • Dry cough
  • Acne

Also, in children a high consumption of water is associated with having better diets, behaviour and overall health.

Symptoms of Dehydration

Following are some short term symptoms of dehydration are:

  • Overheating
  • Dizziness
  • Fatigue
  • Unclear thinking
  • Mood change
  • Dry mouth
  • Headache
  • Dry eye and lips
  • Urinating less than usual

Overheating due to dehydration can lead to organ damage, coma and death. It is important to drink enough water before, during and after workout to prevent dehydration. It becomes even more important if you live in a hot climate.


Now you must have understood how much ltr water to drink in a day. But you should understand that hydration does not only mean drinking water. It goes beyond the water you drink. You also eat water in the form of fruits and vegetables. They make up to 20% of your water intake.

At the end of the day no one can tell you exactly how much water to drink per day. This all depends on the individual. 

Always drink water when you feel thirsty, your body is alarming you that it needs water which you should not ignore.

So folks what are you thinking go and grab a bottle of water and drink it up.

This article contains information about how much water to drink in a day to lose weight, how much water to drink in a day calculator, how much water to drink in a day in summer.

To get more information like how much water to drink in a day and how much ltr water to drink in a day, keep visiting the website.

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