The Lowdown on H2O: Personalizing Your Water Intake
Amount of hydration required daily
So you've heard the golden rule for water intake: eight 8-ounce glasses a day, huh? Well, buckle up, 'cause in reality, it's a more individualized game. The Institute of Medicine (IOM) has some different recommendations based on factors like your sex, age, and if you're pregnant or breastfeeding.
Water Recommendations: Tailored to You
The old 'eight glasses' rule isn't backed by solid research, and that body of water you're made up of? It's comprised of 60% H2O. Every system in your body dang near requires it to function properly. Your recommended intake factors in your sex, age, activity level, and other factors, like whether you're pregnant or breastfeeding.
Adults of Age
Demographic
The IOM recommends that men 19 and up should aim for around 3.7 liters, or 13 cups, daily. For women, it's 2.7 liters, or 9 cups. This includes all the fluids you consume, not just the liquid type.
Daily recommended amount of water (from drinks)
Little Ones
For kiddos, recommendations are more about age. Girls and boys aged 4-8 should drink about 40 ounces daily, or five cups. By ages 9-13, they should drink 56-64 ounces, or 7-8 cups. For teens 14-18, the recommended daily water intake is 64-88 ounces, or 8-11 cups.
children 4-8 years old
Mother Earth Mother
5 cups, or 40 total ounces
If you're pregnant or breastfeeding, your recommendations change. Expectant women should aim for 80 ounces, or 10 cups, each day. Breastfeeding women may need up to 104 ounces, or 13 cups.
| Demographic | Daily Recommended Amount of Water (from drinks) ||---------------|----------------------------------------------|| 4-8y old | 5 cups, or 40 total ounces || 9-13y old | 7 cups, or 56 total ounces || 14-18y old | 8 cups, or 64 total ounces || Men 19+ | 13 cups, or 104 total ounces || Women 19+ | 9 cups, or 72 total ounces || Pregnant | 10 cups, or 80 total ounces || Breastfeeding | 13 cups, or 104 total ounces |
children 9-13 years old
Special Considerations
7-8 cups, or 56-64 total ounces
You may need to throw in extra water if you're living in a scorching climate, working out like a champ, or going through some nasties, like diarrhea or vomiting.
- If you work out hardcore, add an additional 1.5-2.5 cups of water each day.
- Hot climate dwellers may need extra, too.
- If you live high up, you may need more water as well.
- When you endure a fever, vomiting, or diarrhea, your body loses more fluids than usual, so drink up! Your doctor might even suggest opting for drinks with electrolytes to maintain a stable electrolyte balance.
children 14-18 years old
Water: The Powerhouse of Life
8-11 cups, or 64-88 total ounces
Water plays a key role in the many processes your body runs throughout the day. Drinking water helps replenish your reserves and ensures your body and organs can perform their functions properly.
Perks of keeping yourself hydrated include:
men, 19 years and older
- Regulating body temperature
- Protecting and cushioning joints
- Helping you eliminate waste
- Helping you look your best
13 cups, or 104 total ounces
Staying hydrated can also help your skin, your body's biggest organ, stay healthy and supple. Plus, since water contains zero calories, it can aid in weight management.
Risks: Too Little or Too Much
women, 19 years and older
There's a fine line between just the right amount of water and risks on both sides.
9 cups, or 72 total ounces
Dehydration
Dehydration, when your body loses more water than it takes in, can lead to symptoms ranging from extreme thirst to fatigue. You may notice less frequent urination or darker urine, especially in children. Dehydration can lead to confusion, mood changes, overheating, constipation, and the formation of kidney stones. Severe dehydration may require hospital treatment, including intravenous fluids and salts.
pregnant women
Hyponatremia
10 cups, or 80 total ounces
On the flip side, drinking too much water can dilute the electrolytes in your blood, leading to hyponatremia. Symptoms include confusion, headache, fatigue, nausea or vomiting, irritability, muscle spasms, weakness, seizures, and coma. This condition is more common in people with a smaller build and children.
Wrap Up
breastfeeding women
Staying hydrated isn't only about the beverage you choose; food plays a role in your water intake, too. Aim to eat lots of hydrating fruits and vegetables. Some examples include watermelon, spinach, cucumbers, green peppers, berries, cauliflower, radishes, and celery.
13 cups, or 104 total ounces
Here are some tips to help you drink enough water:
- Carry a water bottle with you at all times.
- Don't limit yourself to plain water. Milk, pure fruit juices, teas, and broth also count toward your fluid intake.
- Steer clear of sugary drinks, as they're high in calories.
- Drink a glass of water when you dine out instead of ordering another beverage. You'll save some cash and cut some calories.
- Add a twist of lemon or lime to your water.
- If you're exercising heavily, consider opting for a sports drink with electrolytes to help replenish those you lose through sweating.
[1] "Water: How much should you drink every day?" Mayo Clinic. mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
[3] "Hydration: Why it matters." Harvard Health Publishing. health.harvard.edu/staying-healthy/hydration-why-it-matters
[5] "Water and health." World Health Organization. who.int/water_sanitation_health/hydration/hydration-and-health/en/
- Hydration is crucial for maintaining overall health and wellness, as water supports various bodily functions like temperature regulation, joint cushioning, waste elimination, and skin health.
- The Institute of Medicine's recommendations for water intake account for factors such as sex, age, activity level, and pregnancy or breastfeeding status, emphasizing the individualized aspect of staying hydrated.
- Nutrition also plays a role in staying hydrated, as certain foods like watermelon, spinach, cucumbers, and berries contain high water content and contribute to meeting daily hydration needs.
