woman drinking glass of water

How Much Water You Should Drink to Stay Hydrated by Your Marque Team

Water makes up approximately 60% of the body’s weight. This liquid is imperative for proper tissue function; everything from waste removal, to temperature regulation uses H20. But how much should you drink in a day? And what happens if you don’t get enough?

How Much Water Should You Drink to Stay Properly Hydrated?

These are the current water recommendations according to age and gender:

Kids 4-8 Years

40 ounces

Children 9-13 Years

56-64 ounces

Teenagers 14 – 18

64-88 ounces

Men 19 and Older

104 ounces

Women 19 and Older

72 ounces

Water Consumption Infographic

But remember, this does not take into account exercise or extreme heat. The more the body sweats, the more water it will need to continue to stay hydrated.

Don’t get overwhelmed!

While those numbers may seem very large it helps to remember that approximately 20% of our water intake each day comes from foods that we eat. Foods like watermelon, cucumbers, bell peppers, and more contain a lot of water themselves, making them great snacks on the days you just don’t feel like drinking a ton.


Why Do We Need So Much Water?

Water plays a number of big roles in the body, which makes it a very important addition to our diet.

Water helps:

  • Keep the body at a normal temperature
  • Lubricate and cushion joints
  • Protect the spine and vital tissues
  • Eliminate waste products
  • Keep the skin looking healthy
  • Manage a healthy weight

Dehydration is a Problem

Not getting enough water not only deprives the body of the necessary element to do the items mentioned above,  it can also lead to bigger and sometimes scarier problems.


Dehydration can cause:

  • Constipation
  • Kidney stones
  • Overheating, which can turn into heat stroke
  • A need for IV hydration
  • Confusion and the inability to think clearly
  • Moodiness
  • Vomiting
  • Muscle weakness and cramps
  • It can even put the body into shock


Water plays a vital role in the body, helping it function to the best of its ability. Keep a water bottle with you throughout the day and be sure to get those ounces in however you can.

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.


Skip to content