Reviewed by Dallas Reynolds, PT, DPT, Cert. DN, COMT
It’s generally known that people should drink about eight cups of water per day. While this number is a good start, the amount of water varies based on the individual and their needs. Where a person lives, their activity levels, their gender and age all influence how much water they should take in.
In addition to the amount of water a person should drink daily there is also a question surrounding temperature. Is it better to drink cold or room temperature water?
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Daily water recommendations
As mentioned above, there is a general thought that a person should take in about eight cups of water per day. However, recent studies done by the Institute of Medicine suggests that the daily recommendations may be much higher for the average adult.
| Demographic | Recommended Daily Water Intake |
| Adult male (age 19 and older) | 131 ounces or 13 cups |
| *Adult female (age 19 and older) | 95 ounces or 9 cups |
| Teenager (age 14-18) | 64-88 ounces or 8-11 cups |
| Child/Young Teen (age 9-13) | 56-64 ounces or 7-8 cups |
| Children (age 4-8) | 40 ounces or 5 cups |
*Pregnant and breastfeeding women need to increase their daily water intake. It is recommended that a pregnant woman takes in approximately 10 cups or 80 ounces and a nursing mother drinks approximately 13 cups or 104 ounces of water per day.
Other considerations
If you live in a hot climate or at a higher elevation it is most likely to you may need to adjust your water intake. Activity levels will also influence your daily water intake levels. In both instances, individuals may need to increase their water intake.
When should you drink cold water?
While drinking water at any temperature is important and helpful, there are times when drinking cold water may be more beneficial than drinking water at room temperature.
Pre, during and post-exercise
It is recommended to drink cold water prior to, during and, especially post-workout. The American Council on Exercise encourages individuals to drink approximately 2-3 cups (17-20 ounces) of water two hours prior to starting exercise.
How much water you drink during exercise depends on the type and duration of activity you are doing. Endurance athletes’ needs will differ strongly from a sprinter for example. Regardless of activity, research has shown that drinking cold water during activity can help maintain body temperature and cool the body down more quickly.
To avoid dehydration and to stay alert
If you are feeling dehydrated, then it may be better to reach for a cold glass of water. Its reported individuals often drink more water when it’s cold rather than when it’s at room temperature.
Cold water can have a waking effect and make you feel more alert. Cold water can produce adrenaline in the body, similar to caffeine but without the same effects.
When to drink room temperature water
Like there are times when drinking cold water may be beneficial, there are also instances when drinking warm water can be beneficial.
If you feel under the weather
If you are feeling “stuffed up”, then you may benefit from drinking a glass of warm water. Drinking warm water can help loosen up the mucous. Loosening up mucous allows it drain more easily versus cold water, which can have the opposite effect.
To improve digestion
Drinking a warm glass of water upon waking or during meals can help promote healthy digestion. Warm water can stimulate the digestive system as well as help break up fats in the foods recently eaten.
Most importantly – stay hydrated
In the end though, regardless of the temperature, drinking cold water or room temperature water is good for our overall health. It keeps you alert, aids your workouts, helps you when you’re feeling under the weather, improves digestion and – no matter what temperature – can help you feel satiated and boost your metabolism. There are times when it a glass of lukewarm or cold water may prove beneficial, but the most important thing is to stay hydrated.