The general daily water intake recommendations vary slightly by source but converge around these guidelines:
- For men, about 3 to 3.7 liters (approximately 13 to 15.5 cups) of fluids per day is recommended.
- For women, about 2.7 to 3 liters (around 9 to 11..5 cups) of fluids daily is advised.
These amounts include all fluids consumed, not just plain water, and also account for water obtained from food
. Additional factors influencing water needs include body weight, activity level, climate, and health status. A practical way to estimate your personal water requirement is to multiply your body weight in kilograms by 30 to 35 milliliters. For example, a person weighing 70 kg should aim for about 2.1 to 2.45 liters daily, increasing intake if physically active or in hot environments
. While the traditional "8 glasses (about 2 liters) a day" rule is easy to remember, current research suggests this may be insufficient for many people, especially men and those with higher activity levels or living in warmer climates
. In summary, a good baseline is:
- Women: approximately 2.7 liters per day
- Men: approximately 3.7 liters per day
Adjust upward based on individual factors such as weight, exercise, and environment to maintain proper hydration
