How many ml of water should you drink in a day?

The Institute of Medicine recommends that men drink 3000 ml of water each day and women drink 2100 ml. This equals approximately 13 cups of liquid for men and 9 cups from women. An individual often requires more water to stay hydrated in hot weather or due to strenuous exercise.

Staying hydrated throughout the day has a number of health benefits. Every system in the body relies on water to function properly. Water flushes waste and toxins out of the body and allows nutrients to circulate throughout the body. Lack of water leads to dehydration, which can cause fatigue and headaches, as well as confusion and other mental problems.