How Much Water Should the Average Woman Be Drinking in a Day?

By Dr Olivia Naturals Support • May 28, 2024

Staying hydrated is crucial for everyone, but it’s especially important for women due to the unique ways our bodies process water. So, how much water should the average woman be drinking in a day? The general recommendation I provide is to drink half your body weight in ounces. For instance, if you weigh 140 pounds, you should aim to drink 70 ounces of water daily. If you are overweight and find it challenging to consume that much water, aim for half of your ideal body weight in ounces.

But ladies, there’s more to consider beyond just the quantity of water. Hormonal fluctuations can cause women to become more bloated and swollen, which impacts how efficiently our bodies absorb water. This means that merely drinking water might not be enough; we need to ensure that our bodies are absorbing it effectively.

The Importance of Water Absorption

Hormonal changes can affect water retention and absorption in women. This can lead to bloating and swelling, making it harder for the body to use the water we consume efficiently. Therefore, in addition to drinking enough water, we need to make it more absorbable. There are two essential strategies to enhance water absorption:

  1. Taking Magnesium Supplements
  2. Using Electrolyte Packs in Water

Magnesium for Improved Water Absorption

One highly effective way to enhance water absorption is by taking magnesium supplements. Magnesium is a vital mineral that supports numerous bodily functions, including hydration. I recommend taking a high-quality magnesium supplement, such as magnesium glycinate, every night. Here’s why:

Benefits of Magnesium:

  • Improves Hydration: Magnesium helps transport water into cells, making it easier for your body to stay hydrated. This means you'll wake up feeling less bloated.
  • Supports Muscle Health: Magnesium aids in muscle function and recovery, reducing cramps and soreness.
  • Enhances Sleep Quality: Magnesium has calming effects on the nervous system, promoting better sleep.
  • Balances Hormones: Magnesium plays a role in regulating hormones, which is crucial for women.
  • Reduces Stress: It helps manage stress by regulating neurotransmitters and stress hormones.

Electrolytes for Optimal Hydration

The second crucial component for better water absorption is incorporating electrolytes into your water. Electrolytes, such as sodium, potassium, and magnesium, are minerals that help balance the fluids in your body. They ensure that your body absorbs and utilizes the water you drink more efficiently. Here’s why electrolytes are essential:

Benefits of Electrolytes:

  • Enhance Hydration: Electrolytes help your body retain and use the water you drink more effectively.
  • Balance Body Fluids: They maintain the balance of fluids in and out of cells.
  • Support Nerve Function: Electrolytes are critical for proper nerve signaling.
  • Prevent Dehydration: They help prevent dehydration, especially during intense physical activity or hot weather.

Debunking the Salt Myth

There’s a common misconception that salt dehydrates you. In reality, salt, when consumed in appropriate amounts, is vital for hydration. When you’re dehydrated and receive an IV, it’s essentially a saline solution—salt water. This highlights the importance of salt for hydration. However, it’s crucial to use high-quality salts and electrolyte packs to avoid the negative effects of excess sodium intake.

Practical Tips for Staying Hydrated

Now that you understand the importance of water absorption and the roles of magnesium and electrolytes, here are some practical tips to help you stay hydrated:

  1. Calculate Your Water Intake: Aim for half your body weight in ounces of water daily. If this seems daunting, start with a smaller goal and gradually increase your intake.
  2. Take Magnesium Supplements: Incorporate magnesium glycinate into your nightly routine. This will enhance water absorption, improve muscle function, and promote better sleep.
  3. Use Electrolyte Packs: Add an electrolyte pack to your water each day. This will ensure that your body absorbs and uses the water you drink more effectively.
  4. Eat Hydrating Foods: Include water-rich foods like fruits and vegetables in your diet. Foods like cucumbers, watermelon, and oranges can contribute to your overall hydration.
  5. Monitor Your Hydration Levels: Pay attention to signs of dehydration, such as dark urine, dry mouth, and fatigue. Adjust your water intake as needed.
  6. Listen to Your Body: Your hydration needs may vary depending on factors like physical activity, climate, and health conditions. Stay attuned to your body’s signals and adjust your intake accordingly.

Understanding the Role of Hormones

Hormones play a significant role in how our bodies manage water and hydration. Women, in particular, experience hormonal fluctuations throughout their menstrual cycle, pregnancy, and menopause. These hormonal changes can impact water retention and absorption, making it even more important to pay attention to hydration. Here’s how different life stages can affect hydration needs:

Menstrual Cycle

During the menstrual cycle, hormonal fluctuations can lead to water retention and bloating. Drinking enough water and ensuring proper absorption can help mitigate these effects.


Pregnancy increases the body’s demand for water to support the growing baby and maintain amniotic fluid levels. Adequate hydration is crucial for both the mother and the baby’s health.


Menopause brings hormonal changes that can affect hydration. Women may experience symptoms like hot flashes and night sweats, increasing the need for water.

The Connection Between Hydration and Overall Health

Proper hydration is not just about drinking enough water; it’s about ensuring that your body can absorb and utilize that water effectively. This has far-reaching implications for overall health, including:

  • Skin Health: Proper hydration keeps your skin looking healthy and youthful.
  • Digestion: Water is essential for digestion and helps prevent constipation.
  • Energy Levels: Staying hydrated can boost your energy levels and reduce fatigue.
  • Cognitive Function: Proper hydration supports brain function and concentration.
  • Immune System: Hydration is crucial for a well-functioning immune system.


Staying hydrated is vital for women’s health, but it’s not just about drinking enough water. Due to hormonal fluctuations, women need to ensure that their bodies can absorb and use the water they drink efficiently. By incorporating magnesium supplements and electrolytes into your daily routine, you can enhance water absorption, reduce bloating, and support overall health. Remember to aim for half your body weight in ounces of water daily and adjust based on your body’s needs. Stay hydrated, stay healthy, and take care of your body by making water absorption a priority.