How Many Bottles of Water Should I Drink a Day? (2024)

Co-authored byLisa Jubileeand Ali Garbacz, B.A.

Last Updated: February 22, 2024Fact Checked

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1. Drink 5 to 7 bottles of water each day. On average, if you're a man, aim to drink around 125 oz (3.7 L) of water every day, or 91 oz (2.7) per day if you're a woman, according to The National Academies of Science, Engineering and Medicine. A standard single-use plastic water bottle holds 16.9 oz (0.49 L) of water, so this means 7 bottles of water each day for men, and 5 bottles of water each day for women. This is equivalent to:^[1]

   • About 11 to 15 8-oz (0.24 L) water bottles or glasses of water
   • About 7 to 10 12-oz (0.35 L) water bottles
   • About 5 to 8 16-oz (0.47 L) water bottles
   • About 3 to 4 32-oz (0.95 L) water bottles
   • About 2 to 3 40-oz (1.2 L) water bottles
   • To reduce the amount of single-use plastic you use, purchase a reusable water bottle made from materials like BPA-free plastic, glass, stainless steel, or aluminum.

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   Multiply your weight in pounds by ⅔ to calculate your water intake goal in ounces. Weigh yourself in pounds, then multiply that number by ⅔ (which is equal to 0.67). The resulting number is how many ounces to drink each day. In general, the more you weigh, the more water you’ll need to consume daily.^[2]

   • For example, if you weigh 130 pounds, aim to drink around 87 oz (2.6 L) of water each day. This is equal to about 5.5 16-oz (0.47 L) water bottles each day.
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   Consume 30 to 40 oz (0.88 to 1.2 L) of water for every kilogram of body weight. If you measure your weight in kilograms, multiply that number by 30 and 40 to calculate the range of water you need to drink each day in milliliters. For example, if you weigh 50 kg, drink anywhere from 1,500 to 2,000 mL (1.5-2 L or 50.7-67.6 oz.) of water each day.^[3]

   • That would be equal to around 3 to 4 16-oz (0.47 L) bottles of water each day.
   • Where you fall within this range depends on factors like your activity level, other health conditions, and environment.

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   Drink water even before you feel thirsty. Feeling thirsty is actually a sign that you’re already dehydrated. Get ahead by drinking water regularly throughout the day, and be sure to drink a glass or two before doing a workout or other activities that will make you sweat. Help yourself by carrying a water bottle around with you as a friendly reminder to stay hydrated and drink throughout the day.^[4]

   • Other symptoms of dehydration include things like dizziness, fatigue, confusion, and less frequent urination.^[5]
   • Monitor the color of your urine to tell if your body is dehydrated. When you’re not getting enough water, your urine will be a bright or dark yellow. Pale yellow or clear urine is a sign that you’re properly hydrated.^[6]
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   Add carbonation or flavors to your water. Make drinking water feel less like a chore by buying flavored water or making your own with some fresh fruits. Add apples, lemons, limes, strawberries, cucumbers, or mangos to infuse flavor into your standard water. Another option is to try naturally-flavored sparkling waters to add a fun texture and flavor to your drink.^[7]

   • Add drinks like unsweetened teas and milk to diversify your menu while also not adding any unnecessary sugar.
   • Avoid caffeinated drinks, like soda and coffee, and alcohol. These are diuretics that increase urination, meaning that you’ll end up needing to drink more water to make up for the loss.
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   Eat foods that have high amounts of water in them. Some of your daily water intake can actually come from the foods you eat, not just from drinking from a water bottle. Some foods to add to your diet include cucumbers, iceberg lettuce, strawberries, cauliflower, and watermelon.^[8]

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   Water helps your body function properly. Your body relies on you staying hydrated to maintain certain functions. When you drink enough water each day, your body is able to regulate its temperature and get rid of waste through your urine, sweat, and bowel movements. Water is also important for protecting your spinal cord and other sensitive tissues and keeping your joints properly lubricated.^[9]

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   Water keeps you energized. When you don’t drink enough water, you can end up feeling really tired and sluggish. Water keeps blood and oxygen circulating throughout your body and to your major organs. As a result, you’ll feel more energized and alert once you’ve downed a refreshing glass of water.^[10]

   • If you tend to be pretty sluggish in the morning, start your day by drinking a glass of water. Your body is likely slightly dehydrated after not being given water all night, so hydrating first thing in the morning can be a big help.
   • Aim to drink at least 8 oz (1 cup) of water before your morning cup of coffee to start your day.
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   Staying hydrated helps improve your cognition. If you’re even slightly dehydrated, you can end up performing less well on tasks that require complex thinking. Not drinking enough water can also negatively impact your ability to focus and concentrate on tasks.^[11] Drinking water increases the flow of blood and oxygen to your brain, improving your cognition and ability to focus.^[12]

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   Drinking water helps your skin flush out toxins. Staying hydrated is one thing that will help your skin stay healthy. Your skin is constantly being exposed to toxins in the surrounding environment, but drinking water will help flush those out. If you don’t drink enough water, your skin can become very oily as it tries to get rid of these toxins without the help of water.^[13]

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   Drinking water helps stop cravings and can help with weight loss. Even though you can’t lose weight simply by drinking water, sipping on water throughout the day can be a great way to support weight loss. Drinking water leaves you feeling fuller, which will make you less likely to snack or go for sugary drinks throughout the day. Be sure to drink a glass of water before each meal to help avoid overeating.^[14]

See Also
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