Drinking Water Male

How Much Water Should You Drink Per Day?

Water is essential to life, yet many people fail to drink enough on a daily basis. Proper hydration provides tremendous health benefits, while even mild dehydration can sap energy and mood. So exactly how much water should you drink each day?

This article will cover recommended daily water intake amounts for different individuals along with tips for staying sufficiently hydrated. Drinking purified water from sources like Artic Refresh machines makes achieving hydration goals convenient.

Overview of Daily Water Needs

As a general guideline, drinking 6-8 glasses of water daily meets the hydration needs of most relatively healthy adults. That equates to 48-64 ounces or 1.5-2 liters per day. This recommended baseline quantity can be higher or lower based on personal factors outlined later.

To optimize energy, cognition, weight management and overall wellness, your target should be to regularly consume enough water to maintain pale yellow or clear urine rather than darker shades indicating dehydration.

Standard Recommended Intake

Most government and medical recommendations for daily water consumption fall in line with the following general amounts:

  • Women: Around 11 cups (2.7 liters)
  • Men: Around 15.5 cups (3.7 liters)

This equates to just over a gallon (3.8 liters) of total water daily for women and slightly under a gallon and a half (5.7 liters) for men.

However, these are just rough estimates based on typical sizes and activity levels. The ideal amount can vary substantially based on individual circumstances.

Factors Influencing Water Requirements

Here are key factors that alter how much water someone needs on a given day:


  • Infants under 6 months only need breast milk or formula
  • Children ages 4-8 need 5 cups daily
  • Older adults need 8 cups as kidneys conserve less water


  • Overweight individuals need more water relative to metabolism
  • Underweight people may need slightly less if less active

Climate & Season

  • Hotter temperatures require 2-4 extra cups to replace sweat losses
  • Dry climates demand additional water to counter air pulling moisture from skin and lungs

Activity Level

  • Physically active individuals need extra water to replace sweat losses
  • Sedentary people require less, around 6-8 cups

Health Conditions

  • Illnesses with fever, vomiting or diarrhea lead to dehydration requiring extra fluids
  • Those with urinary tract issues should drink enough to urinate every 2-3 hours
  • Chronic conditions like diabetes, cystic fibrosis and hypertension necessitate increased water


  • Diuretics, blood pressure meds, laxatives and NSAIDs increase water loss and demand
  • Psychoactive drugs can interfere with thirst signals, requiring conscious hydration


  • High fiber, protein or salt diets pull water into the gut and require increased intake
  • Those eating significant fruits and vegetables get extra hydration from food moisture

Take your unique situation into account using these influencing factors to determine your ideal daily water needs.

Hydration Guidelines By Group

Based on the above variables, here are more specific daily water intake recommendations for different demographics:

Infants & Children

  • 0-6 months old: breast milk or formula only
  • 1-3 years old: 3-4 cups (25 oz/740 ml)
  • 4-8 years old: 5 cups (40oz/1.2L)
  • Boys 9-13 years: 8-10 cups (64oz-80oz/2L)
  • Girls 9-13 years: 7-9 cups (56oz-72oz/1.7L)

Teens & Young Adults

  • Young men 14-18: 14 cups (3.3L)
  • Young women 14-18: 10 cups (2.4L)
  • Men 19-30: 15.5 cups (3.7L)
  • Women 19-30: 11 cups (2.6L)


  • Men 31-50 : 15.5 cups (3.7L)
  • Women 31-50: 11 cups (2.6L)
  • Men 50+: 12 cups (2.8L)
  • Women 50+: 9 cups (2.1L)

Remember these are general baselines. Those who are larger, more active or live in hotter climates should add roughly 12-16oz of water per day.

Tips for Consuming More Water

Here are helpful tips for remembering to drink enough water daily:

  • Carry a reusable water bottle with you throughout the day for easy sipping
  • Drink a full glass of water first thing each morning when you wake up
  • Choose water over sugary drinks when dining out or for refreshment
  • Set a phone alert to remind yourself to drink water hourly
  • Infuse water with fruits or herbs to add flavor and crispness
  • Drink a glass of water before meals which aids digestion and prevents overeating
  • Pair water intake with taking any daily medications or supplements to aid absorption
  • Drink water when bored or tired as a pick-me-up (often mistaken for hunger)
  • Sip water throughout the workday during meetings or brief work breaks
  • Challenge co-workers, friends or family to a friendly daily water-drinking competition

Staying sufficiently hydrated just takes a bit of strategy and dedication. But the energy boost is worthwhile.

Premium Purified Water From Artic Refresh

While tap water suffices for meeting everyday hydration needs, drinking higher quality purified water provides added benefits:

  • Convenient Access – Artic Refresh water vending machines located at gyms, offices, stores and parks allow easily refilling your bottle when out and about.
  • Multi-Stage Filtration – Our rigorous 5-stage reverse osmosis process removes sediments, chlorine, metals, bacteria and microplastics down to 0.0001 microns for pure water.
  • Great Taste – Our activated carbon filter eliminates any unpleasant municipal water tastes or odors.
  • Chilled Water – Our machines cool water to an ideal 41°F for satisfying refreshment.
  • Easy Dispensing – Insert your reusable bottle and get exactly the amount of water desired rather than over-buying bottled water.

Drinking freshly filtered, pure water makes achieving daily hydration more enjoyable. Locate an Artic Refresh machine near you using our finder.

GroupWater Intake
WomenAround 11 cups (2.7 liters)
MenAround 15.5 cups (3.7 liters)
Infants (0-6 months)Breast milk or formula only
Children (1-3 years)3-4 cups (25 oz/740 ml)
Children (4-8 years)5 cups (40 oz/1.2L)
Boys (9-13 years)8-10 cups (64-80 oz/2L)
Girls (9-13 years)7-9 cups (56-72 oz/1.7L)
Young Men (14-18)14 cups (3.3L)
Young Women (14-18)10 cups (2.4L)
Men (19-30)15.5 cups (3.7L)
Women (19-30)11 cups (2.6L)

FAQ on Daily Water Needs

How is water intake calculated?

General baseline is 6-8 cups (48-64oz) for adults. Adjust up or down by 12-16oz based on size, activity level, heat, health factors, etc.

What are signs you aren’t drinking enough water?

Thirst, fatigue, headache, dizziness, constipation, dark urine, dry mouth, skin or lips.

How does water help with weight loss?

Water has zero calories and fills you up. Cold water raises metabolism slightly. Adequate water aids metabolism and prevents overeating.

When should you drink extra water?

In hot weather, during exercise, when ill, if consuming medications or salt, when eating lots of protein or fiber, during pregnancy or breastfeeding.

What are good ways to flavor water?

Add slices of lemon, lime, cucumber, watermelon, pineapple, berries, oranges, apples, grapes, kiwi, or other fruit. Herbs like mint also add zest.

How much water should seniors drink daily?

Around 8 cups (64oz) for men over 50 and 9 cups (72oz) for women over 50. More if active or in hot climates. Thirst signals decrease with age so conscious hydration helps.

Can you drink too much water?

Very rarely, excessive water intake stresses kidneys and reduces sodium if overhydrating for extended time. Stick to recommended amounts.

Where can you fill up with pure drinking water conveniently?

Artic Refresh water vending machines located at gyms, offices, stores, parks. Our 5-stage reverse osmosis filtration purifies tap water by removing sediments, chlorine, bacteria, metals, microplastics, and odors.

Staying properly hydrated maximizes health and wellbeing. Determine your ideal water intake, make drinking water a habit, and utilize purified sources like Artic Refresh to meet daily goals conveniently. Your body will thank you!