Do Women Need to Drink More Water?

October 5, 2023

You’ve probably heard that the human body is around 60% water. What most haven’t heard is that this frequently-quoted statistic is true — if you’re a man. 

Experts are becoming increasingly aware that differences in women’s body composition mean that hydration recommendations based on male physiology might miss the mark for women. Healthy hydration is vital for everyone, and women’s unique anatomy may mean that we need to increase our water intake at specific times in order to feel our best. 


Women’s Physiology Affects Their Hydration Needs

The average woman’s body is only about 50-55% water.1 Relative to men, female anatomy includes a higher percentage of essential body fat.2 More fat in our overall body composition means less water — and significant differences in the way that we regulate our body systems.

Factor in hormonal changes that influence GI function, metabolic rate, and body temperature, and it’s easy to see that the optimal water intake doesn’t just vary between men and women — the same woman’s needs can change over time. 


When Women’s Hydration Matters Most

While every woman should consult her physician and check in with her body to determine her water goals, there are a few specific scenarios that may call for extra hydration. 

Staying ahead of your needs can help you avoid the symptoms of dehydration before they start. Want to learn how to identify the warning signs of dehydration? Check out our blog on dehydration signs here.


Before Exercise

The field of exercise science is still making up ground when it comes to female-specific research, but a few things are clear: women carry less water in their bodies and excrete less sweat during activity. The result? Women’s body temperatures can climb quickly, leading to dehydration and imbalanced electrolytes.3

In order to avoid fatigue, dizziness, and cramps during exercise, it’s important to be well-hydrated before your gym session begins. Pre-gaming with plenty of premium, refreshing Primo® water will ensure that it’s bioavailable when your body needs it most. Seeking the benefits of alkaline water on demand? Primo® Water Plus will be nationally available in 2024 so healthy hydration can start at home.


Throughout Pregnancy and Breastfeeding

Did you know that breast milk is 80% water?4 What about that the amniotic fluid that surrounds a fetus during pregnancy is 98% water?5 Whether you are breastfeeding or reaching for distilled water to mix with formula, hydration plays an important role in the health of new moms and moms-to-be as well as their babies.  

Pregnancy and breastfeeding place considerable demands on women’s bodies, so the American College of Obstetricians and Gynecologists recommends paying special attention to your water intake during this stage of life.6


When Taking Hormonal Birth Control

When a woman’s estrogen and progesterone levels rise each month before menstruation, her body temperature increases and blood plasma (the water that holds red and white blood cells together) decreases.7 For women on hormonal birth control, these effects can be especially pronounced. 

If you’re currently taking a contraceptive that increases your levels of estrogen and progesterone, you may find that upping your daily water goals helps you feel your best. 


During Menstruation

Water intake is an important determiner of your overall blood volume. Not only do women typically have a lower starting blood volume than men,8 women lose an additional 2.5 – 3 ounces each month during menstruation.9

When blood volume gets low, our bodies will compensate by retaining water. The result? Uncomfortable bloating. Keep it at bay by staying hydrated during this part of your cycle. 


Menopause and Perimenopause 

Hot flashes and night sweats aren’t just unpleasant — they can be a big contributor to dehydration as you go through the change. 

Help mitigate the symptoms of menopause by replacing the fluids that are lost during hormone-induced body temperature fluctuations. 


Keep Healthy Hydration Accessible and Convenient 

There are endless tips and tricks to help you increase your water intake,10 but the best way to ensure success is by making water consumption easy and convenient with an in-home Primo water dispenser. Find the perfect dispenser to fit your lifestyle here

Keep great-tasting, premium water on hand, and you’ll be crushing your water goals in no time. 


Make it Primo® Water

At Primo Water, we offer a wide range of water solutions tailored to your specific needs. Convenient and easy to use, our self-service Refill stations make getting fresh filtered drinking water simple and affordable. Simply bring your own 1 or 5 gallon bottles to a refill station near you and fill them up. For added convenience, you can pick up water while you’re already at the store from our Exchange Station. Available in 5 gallon pre-filled bottles, our Exchange Water is purified by reverse osmosis and has added minerals for a crisp, refreshing taste. And for a completely hassle-free experience, our reliable Delivery service brings our water directly to your doorstep. Finally, shop our wide variety of water dispensers at to find one that fits your lifestyle and home.