Proper water intake is essential for our body to maintain our overall health. The United States' NASEM (National Academies of Sciences, Engineering, and Medicine) recommends that an adequate water intake should be maintained every day.
✔ About 3.7 liters or 15.5 cups of fluids a day for men
✔ About 2.7 liters or 11.5 cups of fluids a day for women
|
Demographic |
Recommended Daily Water Intake |
Approximate Water Intake in Ounces
|
|
Children of 4 to 8 years old |
5 cups |
40 oz |
|
Children of 9 to 13 years old |
7 to 8 cups |
56 to 64 oz |
|
Children of 14 to 18 years old |
8 to 11 cups |
64 to 88 oz |
|
Men 19 years and older |
13 cups (131 oz total from all fluids) |
104 oz |
|
Women 19 years and older |
9 cups (95 oz total from all fluids) |
72 oz |
|
Pregnant women |
10 cups |
80 oz |
|
Breastfeeding women |
13 cups |
104 oz |
|
Your Weight |
Recommended Water Intake |
Approximate Number of 8 oz Glasses
|
|
80 lbs. |
40 oz. |
5 |
|
90 lbs. |
45 oz. |
6 |
|
100 lbs. |
50 oz. |
6 |
|
110 lbs. |
55 oz. |
7 |
|
120 lbs. |
60 oz. |
7 |
|
130 lbs. |
65 oz. |
8 |
|
140 lbs. |
70 oz. |
9 |
|
150 lbs. |
75 oz. |
9 |
|
160 lbs |
80 oz |
10 |
|
170 lbs |
85 oz |
11 |
|
180 lbs |
90 oz |
11 |
|
190 lbs |
95 oz |
12 |
|
200 lbs |
100 oz |
12 |
|
210 lbs |
105 oz |
13 |
|
220 lbs |
110 oz |
14 |
|
230 lbs |
115 oz |
14 |
|
240 lbs |
120 oz |
15 |
|
250 lbs |
125 oz |
16 |
|
Timing |
Recommended Water Intake
|
|
2 to 3 hours before exercise |
500 to 600 mL of water |
|
10 to 20 minutes before exercise |
200 to 300 mL of water |
|
Alternative rule of thumb |
5 to 10 mL per kg body weight in the 2 to 4 hours before exercise |
|
Activity level
|
Recommended Water Intake |
|
General endurance or sports activity |
400 to 800 mL per hour |
|
high intensity endurance work |
0.4 to 0.7 L per hour |
|
Recommended upper limit to avoid hyponatremia |
You should not exceed 1.5 L per hour |
|
Guideline |
Recommended Water Intake
|
|
Rehydration rule |
Drink 1 L for every 1 kg body weight lost during exercise |
|
Extreme heat or exertion |
It can reach 3 to 4 L per hour |
Calculate the recommended daily water intake based on your body weight, age, and activity level. This tool helps with hydration planning for overall health. Use this Water Intake Calculator to find out how much water your body needs daily. Enter your weight in kilograms and get recommendations in litres. Ideal for weight loss, fitness, and everyday health — includes NHS hydration insights and age-based charts.
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