How Much Water Should I Drink In A Day?

Have you ever gone through a hot summer day, when just after entering the home you finished downing a 2 litters bottle within a minute? This is something that we don't do when it is winter. Likewise, the amount of water you should drink in a day largely depends on your physical conditions, daily activities and so on.

There is no short-cut answer to "how much water should a person drink?" that will fit every other person. The answer differs from person to person. Studies from around the globe show various recommendations over the years. Let us know you, how much water you need to drink in a day considering some the conditions and aspects.

The Amount of Water to Drink

drink water

As your body weight made up of more or less 60 percent water, depending on the gender.Every organ of your body needs an adequate amount of water supply to function properly. 

If you are a parent, you should give proper attention to keep your kid hydrated during the day. Kids between the age of 4 to 8 years, should drink 5 cups of water in a day. The amount increases to 7-8 cups for the kids of 9 to 13 years of age. For the teenagers, it is recommended to drink 8-11 cups during a day.

For an average adult male person, it is recommended to drink at least 13 cups water. Women are advised to drink 9 cups a day. If a woman is pregnant, she needs to drink minimum 9 cups of water.The breastfeeding women are highly recommended to drink 13 cups water a day, as someone inside her needs water too.

While exercising, it is recommended to drink more water than usual. The reason is, when you workout, your body will sweat more and make you dehydrated. So, people who are engaged in certain exercises like cycling, running and swimming, need to give particular attention to the amount of water they are drinking on a regular basis. 

For the Cyclists

As the cycling requires a lot of physical labor, a cyclist sweats more than a non-active individual. When you are cycling and not cycling, both the times you need to drink enough water.

Four hours before hopping onto your bike, you should drink 16 ounces of water, and before two hours, make it to 12 ounces. While paddling, you need to consider both the factors of the heat and what your body needs.

Try to drink before you get thirsty when you are on the ride. The amount would be 16-20 ounces or even more per hour depending on the condition of weather. Clean water is enough for you to get electrolytes for comfortable rides. 

For the more intense ride, it highly recommended that you should consider a sports drink. It will recharge you with the essential fluid, carbohydrates, and electrolytes that your body needs. After finishing the ride, continue to drink if you feel thirsty or running low on energy.

For the Runners

Whether you are an athlete or a moderate runner, you need to drink more water than an average person. Consume 15 ounces of fluid before starting the run. And during the session, drink 8 ounces in every 15 minutes.

If you run for more than an hour, you should consider drinking isotonic sports drinks. A sports drink would be more effective for you to delay fatigue and enhance the performance than the plain water.

After finishing your marathon or sprint, drink 16-24 ounces for every pound of weight you lost during the time of exercising. In that case, weigh yourself before starting and after finishing the running to figure out the exact amount of water you should drink.

For the Swimmers

For the swimmers, staying hydrated is an influential factor. The lack of hydration will cause fatigue during workouts, reduced response times, the risk of injuries, etc. As a swimmer, you need to drink 16 ounces of water two hours before the training for staying properly hydrated. Drinking before diving into the pool makes it a lot easier for you to adjust the further water requirements at the time of swimming.

If you are in the pool for less than half an hour, drink about 8 ounces of fluid in every 20 minutes. Also keep in your mind that, you need to drink after swimming, till your body fully recovers the energy you lost.

No matter what exercise you are engaged in, there is a way to find out the exact amount of fluid that you need to drink after working out. Before starting the workout, weigh yourself. After finishing the workout, weigh yourself again. Now you know what amount of weight you lost during the exercise. For recovering each lost pound, drink 2-3 at least 18 ounces of fluid.

Now, how would you know that you are drinking enough water? You can answer to this question simply by examining yourself. Are you rarely feeling thirsty? Is the color of your pee clear or it is light yellow? If the answers are affirmative, bravo! You are getting the fluid that your body needs. If no, then drink enough water until the answers turn into yes.

Don’t Drink Too Much Water

Hopefully, now, you got our point that we want you to be properly hydrated in every situation. But if you drink too much water, the result could be the opposite. You will be harmed by the disease named “Hyponatremia”. It will flush out the sodium from your blood to insanely low levels. Which will end causing you fatigue, nausea, headaches, cramps and in extreme cases it can cause seizures and death too.


No matter what the heck on earth you do, you are always losing some portion of the liquid from your body. You gotta stay adequately hydrated during the whole day. Otherwise, your organs that need the supply of water to function properly may not respond in the way you want them to. Always keep a water bottle so that you can instantly rehydrate yourself and avoid unhealthy risk factors.

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