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Approximately 80% of our water intake comes from drinking water and other beverages, and the other 20% comes from food. Assuming these percentages are accurate for most of us, the recommended amount of beverages, including water, would be approximately 9 cups for women and 12.5 cups for men. While 20% may seem like a lot of fluid to get from food, many common food items are mostly water.
Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day. Health benefits of water. Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.