Different water bottle sizes come with a range of great benefits. Not only can having various size options help you live more sustainably and conveniently, they can also be useful in tracking your daily water intake. Meeting your hydration goals has never been easier – at least until it comes to calculating all those ounces, that is!
Not a fan of math? We’ve got you covered. Liter to gallon conversion is made easy with our helpful guide. Our easy-to-use conversion guide can answer any questions you might have about U.S. to metric conversions, including:
- How many oz in a gallon
- How many oz in a half gallon
- How many water bottles in a gallon
- How many ounces of water to drink in a day
How Many Ounces of Water Should I Drink a Day?
Many people are curious about exactly how much water they should be drinking each day. The answer depends on your gender, health, climate, and the intensity of your daily activities. Industrial employees who work on construction sites in the hot sun will have different hydration needs than those of an office worker, for instance. As a general rule of thumb, the Mayo Clinic recommends drinking extra water to make up for any fluid lost through exercise or activity.
Factors to consider when planning for your optimal hydration include:
- Health Conditions
Various illnesses can have symptoms which contribute to fluid loss, such as fever and sweating, diarrhea, and vomiting. In those cases, more water than the recommended daily allowance is needed to replace the loss of hydration.
- Pregnant and Breastfeeding Women
Pregnant or breastfeeding women also need extra fluids. Based on recommendations from the Office on Women’s Health, pregnant women need to drink about 2.4 liters or 81 ounces of fluids daily, which equals 0.6 gallons. Breastfeeding mothers should drink approximately 3.1 liters or 108 ounces of liquids per day, the equivalent of 0.8 gallons. It’s always best to get your doctor’s input on your health during or after pregnancy.
- Climate
Climate is another important factor to consider when deciding how many ounces of water to drink a day. In hot climates, you’ll likely get more sun exposure. This can make skin dry out and make you feel thirsty faster. Considering that thirst is often the first sign of mild dehydration, it’s important to act fast and drink up. Cold, high altitude climates come with their own set of challenges. You may not feel thirst cues as strongly, but dehydration can still be a factor. Dry air from the high altitude can cause fluid loss. We also tend to lose carbs because of frigid temperatures, which only adds to our dehydration.
- Activity Level
Moving our bodies requires energy and hydration. As we move, though, we’re also more likely to lose some hydration through sweat. If you’re training for a marathon or working in the sun all day, you’re going to have different hydration needs than someone who sits at a desk for eight hours. Any time you’re working up a sweat, it’s time to reach for a bottle of water and replace the fluid you’ve lost during activity.
Of course, even the most sedentary among us need to drink water, too. Even if you’re not working up a sweat on a daily basis, the human body needs a certain level of hydration just to survive. While the hydration requirements for a sedentary person might look different than those of someone extremely active, all of us could benefit from drinking more water each day.
- Diet
Food plays an essential role in maintaining hydration. Our meals help us to replenish lost sodium, electrolytes, and amino acids. They also trigger thirst and encourage fluid consumption. Eating regular fluid-rich foods like fruits and vegetables can help us stay on track with hydration. If you’re not someone who regularly eats these foods, you’ll likely need more water to compensate.
General Guidelines
While these different scenarios should always be considered, as a general guideline, The National Academies of Sciences, Engineering, and Medicine advises the following water intake guidelines. We’ve provided water amounts in cups and liters, plus the oz to liter conversion.
- Daily Hydration for Men: 15.5 cups; 3.7 liters; 126 oz
- Daily Hydration for Women: 11.5 cups; 2.7 liters; 91 oz
