How Much Water Should You REALLY be Drinking?

If you’ve heard the old requirement to drink eight, 8 oz. glasses of water a day, we are not surprised. However, it turns out that the amount of water you should actually be drinking depends on a lot of variables about yourself and your daily activity levels. Right now, the Institute of Medicine says that men should have closer to 13 cups a day, and women should have about nine cups each day. However, there are still some adjustments that need to be made to this number.


The eight glasses a day suggestion is a good starting point, but it isn’t the case for everyone. Our bodies are made of about 60 percent water, which makes sense because every system in our bodies needs water in order to function. Right now, if you are 19 or older and male, the IOM recommendation is for you to consume about 3.7 liters a day. For women, that number drops to 2.7 liters. Of course, this is your total fluid intake; there are fluids in things you eat or drink in a day as well. With that in mind, that is where we get the 13 cups number for men and the nine for women.


The recommendation for kids varies depending on the age of the child. Both girls and boys who are in between four and eight should have about five cups per day. Once a child hits age nine, they should start drinking seven to eight cups a day. At age 14, that number goes up to between eight and 11 cups and stays there until they reach age 18.

Pregnant or Nursing Women

When women need to support a child or growing baby, the fluid recommendations change. All pregnant women should try to get about ten glasses of water a day. Women who are breastfeeding should increase this number to about 13 cups each day.

Additional Factors

If you live in an area that tends to have hotter weather, or if you are an active person, you will likely be sweating more often. Additionally, those who are sick with a fever, vomiting, or diarrhea will need additional fluids to account for the ones lost. Athletic people should try drinking an extra two or so cups of water each day that they exercise. For those who exercise for longer than an hour, consider drinking even more than that! Also, anyone who lives over 8,200 feet above sea level may need to drink more because of the dryer air.

Why Do We Need Water?

Water helps each part of our body function properly. A good amount of water in your body each day will help you keep your body temperature regulated, keep your joints lubricated and working properly, protect your spine and the tissues surrounding it, and help you more efficiently rid your body of waste.

Of course, water also helps you look your best! Water hydrates our skin, which is the largest of all our organs. Since water has no calories, a high daily intake of water can actually help you keep your weight under control.


Water isn’t all fun and games! Your body is constantly using the fluids as you go through your day. At its core, dehydration is when your body loses more fluid than it takes in. Dehydration can lead to:

  • Shock
  • Kidney stones
  • Unclear or confused thoughts
  • Mood swings
  • Overheating
  • Constipation

If your dehydration isn’t severe, you may be able to just drink more water and restore the body back to normal. Once dehydration becomes more severe, your doctor may need to give you an IV with fluids until your symptoms disappear.

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When it comes to staying hydrated, we at Infuze know that it’s important to keep water with us as we adventure. That’s why we urge you to try our hydration flavor infuser! It’s the perfect way to choose a custom flavor (and the amount of flavor you want in your water) by turning a dial. It can attach to any hydration pack you have, regardless of the brand. Also, you can trust the flavor infuser to keep your hydration pack clear of flavor with our backflow prevention technology.

Shop today for yours!