everydayhealth.com

The Institute of Medicine updated its recommendations regarding water intake in 2004, and set the adequate intake for adults aged 19 and older at 2.7 liters daily for women (about 11 cups) and 3.7 liters for men (about 16 cups). About 20 percent of our daily water needs come from fruits, vegetables, meats, and other foods, which means most people don't actually need to gulp down 11 to 16 cups of liquid every day to stay hydrated. They advise an average intake of 2 liters of total fluid in women (about 8 cups) and 2.5 liters (about 11 cups) in men, again from beverages and food combined. If you're dehydrated but drink a large volume of water quickly, your body will produce pale, diluted urine, even though your body's water stores may not be replenished.