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How Much Water Should You Be Drinking?

Drinking eight cups a day might not be enough.

Water is fundamental to our health and well-being, playing a crucial role in various bodily functions. Determining the optimal daily water intake depends on factors such as age, gender, and individual activity levels. This is why we prioritize personalized water wellness. The quantity and quality of the water you drink matters. 

While the common recommendation of eight cups a day is a good starting point, optimal water intake varies for men, women, and children. According to the National Academy of Medicine, adequate hydration is measured by a plasma or serum osmolality test. It measures the amount of chemicals dissolved in the liquid part (serum) of the blood. This measurement includes all water intake, including water from beverages and food.

Recommended Daily Water Intake:


On average, adult men should aim to consume about 13 cups (about 3.7 liters, 0.97 gallons) of water per day. However, this can vary depending on factors such as climate, physical activity, and overall health status. Staying adequately hydrated is essential for optimal performance and well-being.


Adult women should typically aim for a daily water intake of approximately 9 cups (about 2.7 liters, 0.71 gallons). Again, individual needs may vary based on factors like pregnancy, breastfeeding, and activity level. Ensuring adequate hydration is crucial for maintaining overall health and vitality.


The recommended daily water intake for children varies based on age. As a general guideline, toddlers aged 1-3 years should consume around 4 cups (about 1 liter, 0.26 gallons) of water per day, while children aged 4-8 years should aim for approximately 5 cups (about 1.2 liters, 0.32 gallons) daily. For older children and teenagers, hydration needs increase with age and activity level.

These recommendations are for the total of all fluids. About 80% of daily fluid intake usually comes from water, and the other 20% comes from other beverages and food.

Adequate Hydration Variables

The exact amount of water consumed does not directly correlate to good or poor hydration. Other factors dictate how much water a person needs to drink. Pragmatically, adequate hydration can usually be determined by urine color. Clear to light yellow indicates healthy hydration. Each individual's adequate water intake is unique, and other variables may affect urine color.  Examples include:


Drink water before, during, and after a workout. Any activity that makes you sweat means you're losing fluids, so you should drink extra water to compensate for the loss. The more active you are, the more hydration your body requires. If you primarily walk or stand, you'll most likely need more water than if you mainly sit. 


Again, you should drink more water for anything that causes you to sweat, such as hot or humid weather. High altitude can also cause dehydration. Time spent in the sun or hot temperatures or even in a heated room should direct more water consumption.

Temperature or season

Drink more water in the warmer summer months due to increased perspiration.

Overall health

Your body loses fluids when you have a fever, vomiting, or diarrhea. Therefore, drink more water when sick. If you have diabetes, you will also need more water. Some medications like diuretics can also make you lose water, so replace it by increasing your water intake.

Pregnancy and breastfeeding

If you are pregnant or breastfeeding, you may need to increase your water intake to stay hydrated. You're hydrating for two (or more)!

Your diet

Caffeinated drinks can be a diuretic and cause you to urinate more, so replace that water by drinking more water. If you eat a lot of salty, spicy, or sugary foods, you should probably drink more water. Hydration can come from foods as well as water, however if you don’t eat fresh or cooked fruits and vegetables, you probably aren't getting water from your food, so drink up!

Enhancing Water Quality with BOROUX

Filtered water enhances hydration through improved water taste and water quality. BOROUX offers a reliable and efficient filtration system. Better water encourages more frequent and consistent consumption. By making hydration easier and more enjoyable, BOROUX plays a vital role in supporting your overall health and well-being.

Removal of Contaminants

BOROUX water filters are designed to effectively eliminate a wide range of contaminants commonly found in tap water, including:

  • Chlorine and Chloramines: These chemicals, often used in municipal water treatment, can affect the taste and safety of water. BOROUX filters remove them, making the water more pleasant to drink.
  • Heavy Metals: The filters remove harmful metals such as lead, mercury, and cadmium, which can have adverse health effects.
  • Organic Compounds and Pesticides: BOROUX filters reduce organic pollutants and pesticide residues for non-toxic water.

Improved Taste and Odor

Water that tastes and smells better is more likely to be consumed. BOROUX filters enhance the taste and odor of water by removing impurities that can cause unpleasant flavors and smells. This improvement makes drinking water more enjoyable, encouraging you to drink more throughout the day, thereby maintaining better hydration levels.

Convenient Access

The legacy water filter system holds a substantial amount of water (3 gallons or 48 cups), which means fewer refills and easier access to filtered water. This convenience supports regular hydration without the hassle of frequent refilling. For larger households or those with higher water consumption needs, the BOROUX system can be refilled multiple times a day to ensure continuous access.

Faster Filtration Rate

With its efficient filtering speed, BOROUX ensures you always have a ready supply of high-quality water. The system's ability to filter two gallons of water in two hours (or even faster with multiple filters) means you won’t have to wait long for great water. This accessibility promotes more consistent hydration habits, as you are less likely to delay drinking water due to waiting times.

Encourages Healthier Choices

Knowing that you have a reliable source of high-quality water can discourage the consumption of less healthy beverages like sodas or sugary drinks. This shift towards choosing water more often can significantly improve overall hydration and health.

Why does the quality of water matter?

High-quality filtered water prevents the ingestion of harmful contaminants that can cause serious health issues. Water supports essential bodily functions, promotes better digestion, and enhances skin health. Free from impurities, quality water ensures better hydration, reduces the risk of chronic illnesses, and contributes to overall physical and mental well-being. Using BOROUX water filters ensures that the water you consume is the best it can be, significantly enhancing your health and quality of life. 

Hydration Tips:

Drink BETTER water

Not all water tastes the same. A lot of people can even distinguish between different brands of bottled water.  Drinking water that tastes great will encourage you to drink more and make staying hydrated easier. Water that has been through a BOROUX water filter is noticeably better tasting!

Drink a full glass of water first thing in the morning

Drinking water at certain times of day, especially first thing in the morning, replenishes lost water effectively. Hydrating early helps your body get a good start and gets your brain the vital nutrients it needs first thing. Throughout the day, continue to drink water with your meals and in between meals to aid in digestion.

Add flavor to your water

Add fruit, herbs, or vegetables to your water to enhance taste and benefits. If the taste of water is "boring" adding produce can make it more appealing, and depending on what you add, it has other added benefits, like antioxidants.

Try this: Fill a pitcher at night with BOROUX water, slices of fresh strawberries, cucumbers, lemons, and a few mint leaves. Let it sit overnight in the fridge, in the morning, your taste buds will thank you!

Track your water

Set an alarm on your phone throughout the day to remind you to take a sip. Or for more advanced hydrators, install a water tracking app! The general rule of thumb is to drink 2-3 cups of water per hour.

Always have water on hand

Make it easy. If it's within reach, it's more likely to get done. Inadequate hydration can slow down your energy and impact performance. If possible, keep a bottle of filtered water nearby.

Increase water intake when exercising

When working out, make sure to drink plenty of water before, during, and after. Aim for one cup of water about every 15 minutes during your workout.

BOROUX offers high-quality water filters designed to reduce contaminants and enhance the taste and quality of your drinking water. Staying hydrated is crucial for maintaining optimal health and well-being, and the BOROUX water filter system can help you achieve just that. With its efficient filtering speed, ample capacity, and advanced filtration capabilities, BOROUX filters ensure access to high-quality water for the entire family. Prioritize hydration and experience the difference it can make in your daily life.


National Academies of Sciences, Engineering, and Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press.


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