Water accounts for roughly 50% to 70% of human body weight. While the "8 glasses a day" rule is a common guideline, official recommendations and individual needs vary significantly based on age, gender, and activity levels.
1. Recommended Daily Intake
The U.S. National Academies of Sciences, Engineering, and Medicine provides current adequate intake levels for total daily fluids (from all drinks and food):
- Men: Approximately 3.7 liters (15.5 cups).
- Women: Approximately 2.7 liters (11.5 cups).
- Pregnancy/Lactation: Recommended intake increases to about 3.0–3.8 liters to support fetal growth and milk production.
2. Intake Recommendations by Age
| Age Group | Recommended Total Fluid Intake (Liters/Day) |
|---|---|
| 0–6 Months | 0.7 L (primarily from breast milk or formula) |
| 1–3 Years | 1.0 – 1.3 L |
| 4–8 Years | 1.6 – 1.7 L |
| 9–13 Years | 1.9 – 2.4 L (Higher for males) |
| 14–18 Years | 2.3 – 3.3 L (Higher for males) |
3. Key Factors Influencing Water Needs
- Environment: Hot or humid weather increases sweating, requiring higher fluid intake to prevent dehydration.
- Activity Level: For every 30 minutes of intense exercise, it is recommended to add roughly 0.35 to 0.5 liters of water.
- Body Composition: Lean muscle contains more water (approx. 75%) than fatty tissue (approx. 10%), meaning individuals with higher muscle mass often require more hydration.
- Health Status: Illnesses causing fever, vomiting, or diarrhea necessitate increased fluids. Conversely, certain kidney or heart conditions may require fluid restriction.
4. Signs of Hydration Levels
- Adequate Hydration: Urine is pale, clear, or light yellow.
- Dehydration Signs: Thirst, dark yellow urine, fatigue, dizziness, or confusion.
- Overhydration (Water Intoxication): Drinking excessive amounts (more than 0.8–1.0 liter per hour) can dilute sodium levels in the blood, leading to a life-threatening condition called hyponatremia.
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