Every day you lose water through your breath, sweat, urine and bowel movements. The adequate intake for men is roughly 3 liters (about 13 cups) of total beverages a day. The adequate intake for women is 2.2 liters (about 9 cups) of total beverages a day. At a minimum, drink at least eight 8-ounce glasses of fluid a day.
I recommend a minimum of six 8-ounce glasses a day for most people, but if you're active or live in warm climates, you may need a little more. And don't go overboard: There's no need to gulp down 12 glasses unless, of course, you’re training for a race or hiking the Grand Canyon.
Having trouble hitting the daily six-glasses goal? Make it easier by getting into the habit of drinking a glass with each meal. And you should try to stick with plain old water instead of drinks like iced tea or lemonade. If you’d like to add some flavor, try a squirt of lemon, lime, grapefruit or even tangerine. Other zero-calorie alternatives that can help you reach this goal include herbal iced tea, carbonated water or flavor infused waters.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.