We all know the importance of staying hydrated, especially now that it’s warmer outside, but how much water do we actually need to drink in a day in order to stay properly hydrated? The answer to this question isn’t actually one-size-fits-all (in fact, it’s not the same for men and women). “Based on official guidelines, the numbers are given in liters,” Professor Stavros Kavouras, Director of the Hydration Science Lab at Arizona State University tells SheKnows. “Adult females should drink 2.7 liters (about 11.5 cups) and adult males should drink 3.7 liters (about 15.5 cups). So, for the males, it’s close to almost one gallon of water per day.” For people wondering how they’re supposed to drink a gallon of water a day, Professor Kavouras puts it in perspective, noting that a lot of water we get throughout the day comes from foods as well, such as bread, fruits, vegetables, sauces and soups, to name a few.

“Some people take these numbers and they get terrified and think ‘I cannot drink a gallon of water per day. If I drink a gallon of water per day, I will be in the bathroom every 20 minutes.’ But in reality, if you include the water that you will ingest with your food and translate that amount into ounces then that number is equivalent to eight glasses of water per day for females and 12 glasses of water per day for males.” But as Professor Kavouras points out, there are definitely cases when one may need to drink more water, especially if you’re in a massive sweat-loss situation. In honor of National Hydration Day on June 23, we’re giving a full break down of how much water you should actually drink in a day, depending on your circumstance.

Our mission at SheKnows is to empower and inspire women, and we only feature products we think you’ll love as much as we do. Please note that if you purchase something by clicking on a link within this story, we may receive a small commission of the sale.

Related story

This Highly Aesthetic Tumbler Just Became My Emotional Support Water Bottle