How Much Water You Should Be Drinking Daily

First realize that the average human body is nearly 65% water and this water is continually being lost through normal life functions, it therefore must continually be replenished.  The human body loses water through perspiration, breathing, and urination.  According to the Mayo Clinic, the typical adult can lose as much as 2.5 liters of water a day, which is roughly 80 ounces.  A concerted effort should be made to replace this lost liquid by drinking water.


You can replace lost fluids back into your body through several methods.  Food is a good source and for most people generally accounts for 20 percent of daily water intake.  Drinking any beverage will replace your lost liquids but for health reasons you should plan to make pure water at least three quarters of your daily beverage intake.


It should be noted that if you are not drinking enough water, your body might retain water in an effort to conserve it.  In other words you carry excess weight that you would not otherwise if you were drinking enough water.  Not drinking enough water can also interfere with your metabolism.  When you take in food and drink, your body processes these nutrients and converts them into energy, this process is called metabolism.  When nutrients cannot be properly processed they can be stored as fat and cause weight gain and hinder weight loss.  Also, not consuming enough water can disrupt and interfere with the function of your organs, mostly notably the liver and kidneys.


It is a good rule of thumb to shoot for drinking one half to three quarters of an ounce of water per pound of body weight.  For a non-active lifestyle you would try for half an ounce per pound of weight and for a more physically active lifestyle you would go for two thirds.  For example if you weighed 190 lbs and were physically very active you would try to drink (190)(0.667) = 126.7 ounces per day.  The USDA also has general daily water intake recommendations for males and females.  It recommends that males age 19 and up consume 3.7 liters/day (118.4 ounces/day) and for females age 19 and up 2.7 liters/day (86.4 ounces/day).  Either of these recommendations would be a good goal to work towards.


If upon the recommendation you are beginning to consume more water, you will inevitably find yourself going to the restroom more often.  While this may be an annoying consequence it will be short lived.  Since you are drinking water more often and your body, especially your bladder is not accustomed to this you will begin to make more frequent trips.  After a few weeks your body will adjust and your bladder will be able to hold more resulting in fewer trips and a more normal routine.


Please see Resources section below for helpful links.



Exceeding these recommended daily water intake amounts is not advised.  Doing so can result in serious damage to your organs and even death.




Water: How much should you drink every day?

Nutrition and healthy eating;

Retrieved From:


Think You're Drinking Enough Water?

By: Leroy R. Perry, Jr.;

Retrieved From:


United States Department of Agriculture

Dietary Guidance, Dietary Reference Intake Tables

Retrieved From:


Metabolism and weight loss: How you burn calories

Weight loss;

Retrieved From: