The amount of water you should drink daily varies by factors such as age, gender, activity level, climate, and whether you are pregnant or breastfeeding. Here are general guidelines based on authoritative sources:

Adults (19 years and older)

• Men: About 125 to 130 ounces (approximately 13 cups) of total water per day, including all beverages and water-rich foods.
• Women: About 91 to 95 ounces (approximately 9 cups) of total water per day.

These amounts are based on the Institute of Medicine's adequate intake recommendations and include fluids from all sources, not just plain water

Children

• Ages 4 to 8: About 40 ounces (5 cups) per day.
• Ages 9 to 13: About 56 to 64 ounces (7 to 8 cups) per day.
• Ages 14 to 18: About 64 to 88 ounces (8 to 11 cups) per day

Pregnant and Breastfeeding Women

• Pregnant women: Approximately 80 ounces (10 cups) per day.
• Breastfeeding women: Approximately 104 ounces (13 cups) per day

Additional Considerations

• Exercise: Increase intake by about 12 ounces of water for every 30 minutes of physical activity.
• Climate: Hot or humid weather increases water needs.
• Health status: Illnesses causing fever, vomiting, or diarrhea require more fluids.
• Diet: About 20% of daily water intake comes from food, so total fluid needs include both food and drink.

Summary Table

Demographic| Total Daily Water Intake (oz)| Approximate Cups (8 oz each)
---|---|---
Men (19+)| 125-130| 13
Women (19+)| 91-95| 9
Children 4-8| 40| 5
Children 9-13| 56-64| 7-8
Children 14-18| 64-88| 8-11
Pregnant women| 80| 10
Breastfeeding women| 104| 13

The traditional "eight 8-ounce glasses a day" (64 ounces) is a reasonable starting point but may not be sufficient for everyone, especially men, active individuals, or those in warm climates

. Listening to your body's thirst signals and adjusting based on your activity and environment is also recommended to maintain proper hydration.