Daily Water Intake for a 14-Year-Old Female Weighing 130 lbs
A 14-year-old female weighing 130 pounds should consume approximately 64-91 ounces (approximately 8-11 cups) of total water daily from all sources including beverages and food. 1
Baseline Daily Fluid Requirements
For adolescent females in this age group, the general recommendation is approximately 2.7 L (91 oz) of total water daily from all sources, with about 2.2 L (74 oz) coming specifically from beverages. 2, 1 This accounts for both direct fluid intake and water obtained from food sources, which typically contributes about 1,000 mL (34 oz) to daily hydration. 3
Practical Application
- Minimum beverage intake: At least 1.6 L (approximately 54 oz) should come from drinks specifically (water, milk, unsweetened beverages). 1
- Water as primary source: Plain water should be the primary beverage to meet these fluid needs. 1
- Sweetened beverage limits: Sweetened beverages and fruit juices should be limited to 8-12 oz per day for adolescents aged 7-18 years. 2
Activity-Based Adjustments
The baseline recommendation assumes a sedentary lifestyle. Physical activity significantly increases fluid requirements:
- During exercise: Adolescent girls need up to 1.0-1.5 L (34-50 oz) per hour during physical activity to offset sweat losses. 2
- Exercise hydration strategy: Consuming 100-250 mL (3-8 oz) every 20 minutes during activity is sufficient for this age group. 2
- Pre-exercise hydration: If exercising, consume 5-10 mL/kg body weight (approximately 10-20 oz for a 130 lb individual) 2-4 hours before activity. 2
Important Considerations
Thirst as a guide: For most healthy adolescents, drinking to thirst is an adequate and safe strategy for maintaining hydration. 2, 1 This approach prevents both dehydration and the risk of overhydration (hyponatremia). 2
Environmental factors: Hot weather, high humidity, and increased physical activity all substantially increase fluid needs beyond the baseline recommendation. 2, 1
Monitoring hydration: Adequate hydration can be assessed through urine color (pale yellow indicates good hydration) and body weight changes, though these are not perfect indicators. 1
Common Pitfalls to Avoid
- Avoid rapid fluid consumption: Slow, steady fluid intake throughout the day is preferred over drinking large volumes at once. 2, 1
- Don't rely solely on caffeinated beverages: While they contribute to fluid intake, water should remain the primary source. 1
- Prevent overhydration during prolonged exercise: Drinking excessive free water without electrolytes during activities lasting more than 4 hours can lead to exercise-associated hyponatremia, which is more common in females. 2