Drinking enough water is the basis of your daily activities. If you want to know how much water you drink, you can simply calculate how many bottles of water you drink every day, and then calculate the water consumption based on the volume of each bottle. In general, the volume of a water bottle can be measured in milliliters or ounces. This milliliter to ounce conversion guide is designed to simplify your calculation of hydration volume and provide some useful tips for your reference.

## I. How Many Fluid Ounces of Water Do I Need to Drink Every Day

It has been well-documented that an adult should drink 7 glasses of water (about 3,000 to 4,000 milliliters). So does every one need to drink that amount of water? What about kids and the old? Actually, the amount of water to consume on a daily basis lies on several factors such as weight, age, gender, climate, physical conditions, etc. The proportion of water in the human body accounts for 3/4 of the body weight, so a thin kid of 7 years old is 99.99% likely to drink less water than a 35-year-old strong and heavy adult.

Factors affecting the daily water consumption include:

• Weight

As exampled above, people of different weight are supposed to consume different volume of water per day. In general, people of heavier weight should drink much more water. For one thing, they have stronger metabolism, which means the cells need much more water intake. For another, they sweat a lot and should drink more water to realize the ideal water-salt balance. According to scientists’ research, every kilogram of body weight equals to 40 ml of water. In other words, you can calculate the exact amount of water using this equation. If you are 70 kg in weight, it is then advised to drink 2,800 ml of water per day.

• Age

Obviously, people of different ages require different amounts of water intake and water drinking volume. As a rule, people’s daily water consumption increases as their age grows. The detailed information is listed in the chart below.

### How Age Affects Water Intake & Drinking Volume

AgeDaily Water IntakeDaily Water Drinking Volume
0 to 6 months old700 ml/breast milk700 ml/breast milk
7 to 12 months old900 ml (540 ml/breast milk)330 ml
1 to 3 years old1,300 ml450 ml
4 to 6 years old1,600 ml800 ml
7 to 10 years old1,800 ml1,000 ml
11 to 13 years oldBoys: 2,300 mlBoys: 1,300 ml
Girls: 2,000 mlGirls: 1,100 ml
14 to 17 years oldBoys: 2,500 mlBoys: 1,400 ml
Girls: 2,200 mlGirls: 1,200 ml
Adults (men)3,500 ml1,900 ml
Adults (women)2,800 ml1,500 ml
＞60 years old2,500 ml1,400 ml
• Gender

When it comes to gender, scientists have reached an agreement that men normally require more water intake & consumption than women do. This conclusion is based on rigorous experiments in which other variants like height, weight and age are strictly controlled. Cite two adults sharing the same weight, height and age as an example, the male adult is supposed to have a water intake of approximately 3,000 ml a day while the female adult ought to consume 2,700 ml on a daily basis. It must be pointed out that the result is not absolutely universal as individual differences continue to exist.

• Climate/Altitude

If you take a look at African people living near the equator and the Inuit settling down in the Arctic, you will definitely notice the body figure of these people living in different climates. The climate around the equator generally belongs to tropical climate that features high temperature and high evaporation of water. In hot climates with heavy sweating, you body will lose water and may even shrink in extreme conditions, hence the frequent occurrence of dehydration. In order to stay hydrated under such an environment, people living in there require an obviously large water drinking volume.

On the contrary, for the Inuit, the frigid polar climate helps to reduce their need for water and these people seldom feel thirsty or sweat a lot. The major water loss of people dwelling in high altitude area is resulted from the dry air and a lack of carbohydrates, the latter is often adsorbed from food.

• Physical Conditions

Different physical conditions also lead to varied water consumption and intake. People with temporary symptoms such as vomiting, sweating and diarrhea ought to drink much more water as they are expected to suffer from fluid loss. And breastfeeding or pregnant mothers are supposed to require a larger water intake. As recommended by experts, breastfeeding women should consume about 3,000 ml of water on a daily basis, which is equivalent to 100 ounces, while women in pregnancy are advised to drink 2,600 ml of water a day, the equivalent of 88 ounces.

Again, physical condition sometimes is directly linked to occupation. A professional soccer player or a basketball athlete 99.99% drinks more water than a normal man does as the intense sports force them to replenish much more water physiologically. Besides, energy drink such as Gatorade is also targeted for this group of people for water alone can not meet their high-intensity games.

Guidelines for General Conditions

So, is there a general rule about daily water hydration for all? Yes, there is. On the basis of the  National Academies’ water consumption guideline, here Simple Flask offers you the official data together with conversions realized by ounces and our bottles.

• Daily Water Hydration for Men: 3,500 ml; 118 oz; 5 bottles (25 oz) / 7.4 bottles (17 oz)
• Daily Water Hydration for Women: 2,700 ml; 91 oz; 3.6 bottles (25 oz) / 5.4 bottles (17 oz)

## II. How Many Milliliters Are in an Ounce

While some people prefer and are accustomed to measuring the water volume in milliliters, others may be inclined to track their hydration goals in ounces. The following is the conversion guide for daily water consumption counted in ounces:

• Men: about 118 oz of water a day
• Women: approximately 91 oz of water a day

At Simple Flask, our new water bottle of 25 oz allows you to enjoy hydration much more conveniently, obviating the need for frequent refilling. Dehydration is definitely harmful to health, which may induce symptoms such as headaches and even lead to death.

Moderate hydration is the right choice as too much water intake can also pose threat to health. For example, professional athletes may swill water in a short period of time during or after the game. If they are over-hydrated, their sodium content in the blood will be diluted (a serious illness known as hyponatremia).

A balanced hydration should be given priority to as keeping properly hydrated can enhance the body performance and enable you to achieve your full potential. It has been well-recognized that drinking adequate water is conducive to soothing the brain, lubricating joints, boosting metabolism and protecting sensitive tissues.

If you don’t get bothered with frequent refilling of the bottle and want a smaller bottle, we can provide you with cola-shaped bottle of 17 oz (about 502 ml). When it comes to drinking with this bottle, you are supposed to drink 7.4 bottles if you are a man or 5.4 bottles if woman. The smaller bottle is much more portable and light in weight, suitable for daily shuttling. While our bottles of 25 oz are perfect for longer activities and save both your time and energy.

## III. How Many Ounces Are in a Water Bottle

Our bottle of 25 oz is endowed with a strong capability to meet your long travel but sometimes a smaller and compact bottle may be better. In addition, some customers also try to know the conversion between gallon and milliliter, gallon and ounce of our bottles, in that case, here we present you more conversions for Simple Flask bottles of the cola shape.

• Simple Flask 17 oz to gallon conversion: 0.133 gallons
• Simple Flask  25 oz to gallon conversion: 0.195 gallons
• 0.133 gallons to milliliter conversion: 502 milliliters
• 0.195 gallons to milliliter conversion: 739 milliliters
• 502 milliliters to oz conversion: 17 oz
• 739 milliliters to oz conversion: 25 oz

## IV. How to Reach Your Daily Drinking Goals

It is believed that you must have known how much water you are supposed to consume every day and the best Simple Flask water bottle for your regular drinking, here we provide you with several useful tips so as to enable you to better enjoy the hydration.

Flavor Boosters

Adding flavor boosters may be the healthiest and easiest approach to whet your drinking appetite. There is a variety of flavor boosters in the market, including natural ones like fresh fruits and synthetic ones like peppermint sweets. We suggest you to pick up the former that is much more healthy. It is advised to try different combinations like lemonade and slices of kumquat to enrich the drinking experience.

For strenuous exercises enthusiasts and professional players, sports nutritionists and experts suggest drinking energy drinks or putting electrolytes like vitamin powder of varied flavors to improve the taste. Vitamin and energy drinks are beneficial to replenish the strength and regulate the water-salt balance.

Decorative Water Bottle Decals

Making your drinking bottle attractive and appealing is also a good way to spark your hydration desire. Custom options like surface treatments may be difficult for you to realize and may cost you a lot. While there is indeed a cheap method to decorate your loved water bottles. By applying decals or stickers onto the body of the bottle, you can make your bottle unique and elegant, presenting your own style and fashion taste. In addition, this method is quite simple and you can follow some DIYers on the Internet to create you own work.

Drink Bottle Accessories

Equipping your loved bottle with practical accessories can greatly improve the utilization of your bottle, thereby intriguing the idea of swilling water. We will release new kinds of bottles together with various accessories such as sturdy rope, parachute cord handle, shoulder strap, replaceable spout lid & flip lid & straw lid and silicon boot in the days ahead. It is expected that these upgrades will help you a lot.

Water Drinking Apps

Installing water drinking apps on your mobile phone is a fancy and trendy way to remind yourself of regular and adequate drinking. This method is much more smart and convenient as you will have a tender reminder offering services exclusively for you. Also, you can simply set alarms to take the place of an app.

Alternatives to Water

“Can I find some other ways to get hydrated?” As the subtitle has told you, yes, you can find some. Apart from the above mentioned energy drinks like Gatorade, you can take high water content food into your recipe as alternatives to water. Juicy fruits and succulent vegetables are perfect choices for you to pick up. By chewing these luscious foods, you are getting hydrated and vitaminated in a naturally healthy manner.

Regular Exercise

Exercising regularly makes a man energetic and contented, and it is the most fundamental and efficient way to invigorate your water drinking. By doing some workouts, practicing yoga asanas, or simply going for a running, sweat will more or less exude through the pores in your skin, hence the feeling of thirsty. In this case, you will involuntarily grab a water bottle drinking to your hearts’ content. Scientifically speaking, you are supposed to consume water during your exercising instead of drinking water after training. According to the scientific research, an adult ought to drink 10 oz to 20 oz of water before exercising, consume 5 oz to 10 oz of water every 20 minutes during workout, and get hydrated about 7 oz of water once again within 30 minutes after you have finished training.

Congratulations! Now you have known how to reach your daily hydration goals, it’s time for you to embrace a healthier drinking lifestyle!