How Much Water Do We Need?
Clean and simple water is one of the most valuable nutrients for the body. Water is responsible for maintaining a constant body temperature, transporting nutrients and oxygen, carrying out waste products, and maintaining blood volume amongst other things. The best part of all, water is calorie, sugar, fat, and caffeine free!
How much water do adults need?
There are a few methods out there to help us determine how much water adults need. The most common method is the 8x8 method, drink 8, 8oz. glasses of water per day, however this is just a guideline and has become an easy phrase for many professionals to use. According to Dietary Reference Intakes (DRI), adequate intakes (AI) of water for adult males over the age of 19 is 3.7 liters per day (or about 15 cups) and the AI for females over the age of 19 is 2.7 liters per day (or about 11 cups). There are many factors that will determine water needs including height, weight, gender, air temperature, and activity level. Using the AI is a good guide to meeting your water needs.
What about kids?
Kids Total Daily Water Requirements
Age: 4 - 8 years old Girls and boy need 1.3 L or 5.5 cups per day
Age: 9-13 years old Girls need 2.1 L or 9 cups Boys need 2.4 L or 10 cups
Age: 14-18 years Girls need 2.3 L or 10 cups Boys need 3.3 L or14 cups
Note: Total water includes all water contained in food, beverages and drinking water. Keep in mind, we need water before, during, and after physical activity. The rule of thumb is drink one-half to two cups of water every 15 to 20 minutes while exercising. Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients.