Your body contains more water than anything else – about 60% of your total body weight. Water helps regulate your body temperature, transport nutrients and remove waste. Every day you lose water when you breathe, sweat, urinate and defecate, and that water needs to be replenished.

Thus one may wonder how much water they need to drink every day to stay healthy. While that may seem like a simple question, it doesn’t have an easy answer. It depends on some environmental and physical factors that vary each day.

It’s not just the water you’re drinking that keeps you hydrated – about 20% of your water intake comes from the food you eat. The remainings comes from beverages, including water, coffee, tea, milk and anything liquid.

Based research the following recommendations for total daily water intake for adults aged 19-50:

  • MEN: 16 cups
  • WOMEN: 11 cups
  • PREGNANT WOMEN: 13 cups
  • BREASTFEEDING: 16 cups

Some people may need to increase their water consumption depending on how active they are, where they live and their current health status.

Some people can gauge their water intake by looking at urine color. If you’re getting enough water, your urine will be pale yellow and you’ll urinate several times a day.

Water is essential for brain function. Studies show that a loss of about 2% of your body fluids can cause a decline in mental function. If you’re having trouble concentrating, it may be time for a water break.