3.7 liters (or about 130 fl oz) for men.The recommended adequate intakes of total water from all sources each day for most adults between 19 and 30 years of age are: Parents are advised to keep a pitcher handy to encourage healthy water-drinking habits, and schools should have water fountains or equivalent facilities. as an alternative to sweetened drinks and juicesĬhildren should limit their juice consumption to one glass per day.as part of their daily routine (for example, after brushing their teeth and before, during, and after playtime at school).Children over 12 months of ageĬhildren over 12 months of age should be encouraged to drink water in the following situations: However, their primary form of fluid and calories should be breast milk or formula. The CDC says that if infants over 6 months of age need additional fluid on hot days, they can consume water in a bottle.

InfantsĮxperts do not recommend plain water for infants before the age of 6 months. The following sections show the average water intake for people of different ages. However, more high quality research is needed to confirm this potential benefit.There is no fixed amount of fluid recommended by age, but some patterns emerge among healthy individuals doing a moderate amount of activity in a temperate climate. SUMMARYĭrinking water may help reduce headaches and headache symptoms. However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency ( 17). Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect ( 16). What’s more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.Ī study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms ( 16). Research has shown that a headache is one of the most common symptoms of dehydration. Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.ĭehydration can trigger headaches and migraine in some individuals ( 14, 15). Many other studies, with subjects ranging from children to older adults, have shown that mild dehydration can impair mood, memory, and brain performance ( 8, 9, 10, 11, 12, 13). This can easily occur through normal daily activities, let alone during exercise or high heat. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue ( 7).Ī fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). Many members of this same research team conducted a similar study in young men. It also increased the frequency of headaches ( 6). In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function. Your brain is strongly influenced by your hydration status. Significantly affects energy levels and brain function Losing as little as 2% of your body’s water content can significantly impair your physical performance.Ģ.

If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best. This isn’t surprising when you consider that muscle is about 80% water ( 4, 5). Optimal hydration has been shown to prevent this from happening, and it may even reduce the oxidative stress that occurs during high intensity exercise. It can also make exercise feel much more difficult, both physically and mentally ( 3). This can lead to altered body temperature control, reduced motivation, and increased fatigue.

However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat ( 1, 2). This is particularly important during intense exercise or high heat.ĭehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. If you don’t stay hydrated, your physical performance can suffer.

2.5 liters to cups