Water Intake: How Much Should a Woman Really Be Drinking?

Let’s keep this simple. Your body needs water. Like, a lot. If you’re tired, bloated, breaking out, foggy, or just “off”… there’s a good chance you’re not drinking enough.

Water keeps your body running smoothly—from your skin to your digestion to your energy. But how much water intake do you actually need? Let’s break it down.

Why Water Is So Damn Important

Your body is made up of about 60% water. That water helps you:

• Digest food

• Absorb nutrients

• Think clearly

• Regulate temperature

• Keep your organs working

• Flush out toxins

Water also helps with:

• Clear skin

• Strong teeth (hello, saliva!)

• Smooth digestion

• Less bloating

• Muscle recovery

• Staying full between meals

Skip the soda and sugary drinks. They don’t hydrate you the same way—and they can make you feel worse.

How Much Water Do Women Need?

The general goal: 91 ounces a day (about 2.7 liters).

This includes drinks and water-rich foods like fruit or soup.

But your needs change depending on what your body is doing.

If You’re Exercising:

You lose more water when you sweat.

• Drink 16–20 ounces 2 hours before working out

• Sip during and after your workout

• If you’re drenched, you’ll need more

If You’re Pregnant:

You’re growing a baby. That takes extra hydration.

• Stick with the 91 ounces

• Space it out through the day

• Drink more if you’re in hot weather or feeling dizzy

If You’re Breastfeeding:

Milk is made of water. So you need more than usual.

• Start with 91 ounces

• Add 16 ounces per feeding

• Keep water nearby while you nurse or pump

If You’re Working Toward a Flat Stomach:

Water helps reduce bloating and keeps things moving.

• It helps your digestion

• It flushes out salt

• It can make you feel fuller between meals

• It even helps your skin look tighter

Hydration helps your gut, your glow, and your goals.

Ways to Drink More Water (Without Overthinking It)

Always keep a water bottle nearby

Set phone reminders every 2–3 hours

Drink even if you’re not thirsty (thirst = you’re already dehydrated)

Eat water-rich foods like watermelon, cucumbers, oranges

Make it fun: infuse water with lemon, mint, cucumber, or berries

Final Thoughts: Water Intake Is Non-Negotiable

Water is the foundation of everything your body does.

If you’re pregnant, breastfeeding, hitting the gym, or just trying to feel better—start with hydration.

It’s the easiest place to start. And it works.

For more details, check out these sources:

CDC | Mayo Clinic | Harvard School of Public Health