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Even caffeinated drinks such as coffee and soda can contribute to your daily water intake. But water is your best bet because its calorie-free, inexpensive and readily available. Sports drinks should be used only when youre exercising intensely for more than an hour. Use this hydration calculator to easily calculate your recommended daily water intake you need to keep yourself healthy and at peak physical and mental performance. If you are asking yourself how much water should you drink per day our water calculator will calculate that for you in cups, ounces (oz), and milliliters. As plain drinking water has zero calories, it can also help with managing body weight and reducing caloric intake when substituted for drinks with calories, like regular soda. 1-3 drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, constipation, and. Water, lower fat milk and sugar-free drinks, including tea and coffee, all count. Water is a healthy and cheap choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth. Plain tea, fruit tea and coffee (without added sugar) can also be. The adequate intakes recommended for total water from all sources each day for most adults between 19 and 30 years of age are 3. The iom report did not specify requirements for water but made general fluid intake recommendations based on survey data of 91 ounces (thats 11-plus cups a day) for women and 125 ounces (15-plus.). Water is found in every cell, tissue and organ, which is why drinking fluids throughout the day is key. A good goal for healthy women is to drink around 6 to 8 servings a day of 8 ounces of fluid, according to the american lung association. But how much water you should actually drink is more individualized than you think. Breastfeeding women may need to up their total water intake to 104 ounces, or 13. how much water is in our body? About 72 of our weight, not including fat, is water (reducing to about 56 in older men and 47 in older women) says paul mcardle, dietician and spokesperson for the british dietetic association (bda). Thats around 45 litres in a 70kg man, and a little less in a woman.