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How much daily total water do you need?

For healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups. That might mean you need only four to six cups of plain water, depending on other fluid sources such as coffee, tea, juice, fruits, and vegetables.

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Other factors that might mean more plain water include:

• Activity level: If you’re losing water through sweat because you’re exercising, you should increase your water intake. Individuals participating in long stretches of physical activity, such as marathons, often need to replace both water and sodium losses.
• Outside temperatures: You should adjust your water level when the temperatures soar outside. In warmer temperatures, you might feel thirstier faster.
• Overall health and medications: It’s possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you’re taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opiate pain medications, and some antidepressants.
• Age: Older people don’t sense thirst as much as they did when they were younger. And that could be a problem if they’re on a medication that may cause fluid loss, such as a diuretic.

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How to calculate how much water to drink a day

As there’s no one-size-fits-all answer and water intake is individualized, you should check with your doctor about the right amount for you.

If you don’t drink enough water each day, you risk becoming dehydrated. Warning signs of dehydration include urine that’s dark yellow in color, weakness, low blood pressure, dizziness, or confusion.