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How much water should I drink per day?

By May 28, 2014 - 12:29pm
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I am an active person exercising 4-6 times per week. I drink water throughout the day, but how much is enough? I must also point out that I live in Arizona where temps this time of year range anywhere from 100 to 115+. 

How much water should I drink per day? Does it vary for a woman vs a man? Have any creative/healthy ideas to mixing up plain water?  

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For the average adult Two liters of water a day is fine. If you exercise a lot then 3 liters is much better.

August 7, 2014 - 2:52am

Hi Shana,

The Institute of Medicine determined that an adequate intake for men is about 3 liters of total beverages daily. The adequate intake for women is about 2.2 liters of total beverages a day.

During periods of intense exercise, you might consider drinking a sports drink that contains sodium and electrolytes.


May 28, 2014 - 5:04pm

Hi Shana,

Thank you for asking this important question! 

Water is the essence of life. Without it, we die. Try to aim for at least 72 ounces per day. 

Since you live in a hot, dry climate the more water the better. Start at 72 ounces as a base and go upwards from there, at least an extra 12-24 extra ounces (more is better!).

When exercising, aim to consume at least 12-24 extra ounces for short training sessions. For extended exercise (perhaps you are running a marathon) make sure to choose a form of hydration that also adds sodium. 

If you're bored of "plain old water," you're not alone! There are many tips and tricks to enjoy water. Try any of these:

  • Mash berries or fruit and mix with water (instant flavored, delicious water!)
  • Freeze berries (after slightly mashing) into ice trays. Pop a few in your water bottle or glass for a furst of fruit flavor as they melt
  • Adding cucumbers or mint to your water help you consume more, adding a refreshing twist as you sip. 

Want to learn more about water? Here are a few extra articles on our site:



May 28, 2014 - 12:52pm
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