How Many Bottles of Water Should I Drink in a Day?
Jake Newby
| 3 min read
Jake Newby is a brand journalist for Blue Cross Blue...
Key Takeaways
- When we are not properly hydrated, the amount of minerals, salt and sugar in the body becomes imbalanced, leading to health issues.
- Health experts generally recommend that men consume 125 ounces and women consume 91 ounces of fluids per day.
- Drinking plenty of water keeps us hydrated, which helps produce body fluids, improves physical and cognitive function and helps us get over sickness.
- It may seem like a chore to reach daily water intake thresholds, but the key to staying hydrated is chipping away at that recommended amount all day long.
While hydration advice often comes down to “drink more water,” the specific amount of water you should drink each day depends on your body, your lifestyle and the size of the bottle you drink your water from. Let’s start by outlining the importance of hydration, then dive into daily hydration guidelines.
What are the benefits of staying hydrated?
Drinking plenty of water plays a key role in how your body functions. Proper hydration helps produce body fluids, improves physical and cognitive function, helps us get over sicknesses, removes waste from the body and regulates body temperature, among a long list of benefits.
Dehydration happens when you don't take in as much water as your body puts out. Even mild dehydration can lead to fatigue, headaches and difficulty concentrating.
When we are not properly hydrated, the amount of minerals, salt and sugar in the body becomes imbalanced, leading to a host of issues. And thirst is not necessarily a reliable trigger to drink more water, especially as people age. Over time, consistently low fluid intake may contribute to issues like kidney stones or urinary tract infections, according to the National Council on Aging.
For these reasons and more, hitting your daily water target is foundational to feeling your best and functioning at a high level.
How much water should I drink a day?
Health experts generally recommend that men consume 125 ounces (3.7 liters) and women consume 91 ounces (2.7 liters) of fluids per day. That includes all fluids consumed – not just water. But water should make up the bulk of it.
If you’re a water-bottle drinker, here’s how that intake should translate to standard, single-use water bottles, which are typically 16.9 ounces:
- Men should drink seven to eight bottles a day
- Women should drink five to six bottles a day
These numbers can shift depending on factors like age, sex, activity level, the temperature outside and a person’s overall health. Someone working out regularly or spending time in hot weather will need to drink more water.
How many times do I need to fill my reusable water bottle?
Single-use bottles are easy to count, but many people are switching to reusable water bottles for both convenience and sustainability – they are all the rage right now. Since you don’t have to get up to grab a new water bottle every couple of hours, using reusable water bottles can make hydration goals feel more manageable. Here’s how daily intake translates using common reusable bottle sizes:
- 32-ounce bottle:
- Men: about four bottles a day
- Women: about three bottles a day
- 40-ounce bottle:
- Men: just over three bottles a day
- Women: about two to 2.5 bottles a day
- 64-ounce bottle:
- Men: about two bottles a day
- Women: about 1.5 bottles a day
How to make a habit out of hydrating
It may seem like a chore to reach these numbers on some days. The key to staying consistently hydrated is to chip away at that recommended amount all day long. Here are some tips for staying hydrated – and recognizing when you’re dehydrated:
- Start drinking water early in the day and often.
- Carry a reusable water bottle with you to remind yourself to keep drinking.
- Find ways to make water more enjoyable, like sparkling water or adding lemon slices.
- Eat fruits and vegetables with high-water contents, like cucumber and watermelon.
- If you’re a big soda drinker, start swapping every other soda for water.
- If you’re working at home or at a desk, keep your water bottle handy or use a special glass.
The exact number of ounces or water bottles you drink each day matters less than consistency. Find a system that works, stick with it and let your body be the guide.
More from MIBD:
Photo credit: Getty Images
