Rethinking Hydration: How Much Water Should You Really Be Drinking?


We’ve all heard the age-old advice to drink eight glasses of water a day. However, new research suggests that our water intake should be more personalized to our individual needs. In this article, we’ll explore the latest findings on hydration and provide guidance on how to determine the right amount of water for you.

The Myth of 8 Glasses a Day:

For years, the popular recommendation for daily water intake has been eight 8-ounce glasses, totaling 64 ounces or about 2 liters. But this one-size-fits-all approach doesn’t account for individual factors such as age, weight, activity level, and climate.

According to a recent article published by Yahoo Finance, there’s more to consider when it comes to hydration. The National Academies of Sciences, Engineering, and Medicine (NASEM) provides more specific guidelines for water intake, which are based on age, sex, and life stage.

NASEM’s Recommended Daily Water Intake:

Instead of the standard eight 8-ounce glasses for everyone, the NASEM has provided daily water intake recommendations that vary by age and sex:

  • Ages 1-3 years: 4 cups (32 ounces)
  • Ages 4-8 years: 5 cups (40 ounces)
  • Ages 9-13 years: 7-8 cups (56-64 ounces)
  • Ages 14-18 years: 8-11 cups (64-88 ounces)
  • Men, 19 and older: 13 cups (104 ounces)
  • Women, 19 and older: 9 cups (72 ounces)
  • Pregnant women: 10 cups (80 ounces)
  • Breastfeeding women: 13 cups (104 ounces)

These guidelines take into account that men generally require more water than women due to differences in body composition and size. It’s important to note that these recommendations are for total daily water intake, which includes all beverages and the water content of foods.

Factors That Influence Your Water Needs:

While the NASEM provides a general guideline for water intake, there are several factors that can influence your individual needs:

  1. Activity Level: The more you exercise or engage in physical activities, the more water you’ll need to replenish lost fluids. For every 30 minutes of exercise, add an extra cup (8 ounces) of water to your daily intake.
  2. Climate: Hot and humid climates can cause you to sweat more, increasing your water needs. High altitudes can also lead to increased water loss through respiration, making proper hydration crucial.
  3. Health Conditions: Certain health conditions, such as diabetes or kidney disease, may require you to adjust your water intake. Always consult with your healthcare provider for personalized recommendations.
  4. Pregnancy and Breastfeeding: Pregnant women should aim for 10 cups (80 ounces) of water daily, while breastfeeding mothers should consume 13 cups (104 ounces) per day.


The “8 glasses a day” rule may be outdated, but the importance of staying hydrated remains crucial to our overall health and well-being. By considering factors such as age, sex, activity level, and climate, you can determine the right amount of water intake for your unique needs. Remember to listen to your body and adjust your hydration habits accordingly, ensuring you stay healthy, energized, and ready to tackle your fitness goals.

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