Water is calorie-free and readily available. Yet it can still be difficult to drink a sufficient amount each day.

So how much water should a person drink each day?

The National Academies of Sciences, Engineering, and Medicine determined that the average male should drink about 15 cups (3.7 liters) a day. Women should drink around 11 cups (2.7 liters) every day.

About 20 percent of a person’s daily water intake comes from food, NASEM reports. With that in mind, the agency suggests stocking up on foods like spinach and watermelon, which are almost 100 percent water by weight.

Naturally, the bulk of a person's daily water consumption comes by drinking. The ideal daily intake suggested by NASEM can be met by drinking water, or drinks with water in them--like coffee, juice, and tea. Sodas and sports drinks contain water as well, though NASEM suggests reaching for water first. NASEM suggests drinking a sports drink after an intense workout that lasts more than an hour.

Of course, Every person has unique health needs. NASEM outlines some instances when a person might need to modify their fluid intake:

• Activity/exercise. Drink water with any activity that makes you sweat to make up for fluid loss. Hydrate before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost while sweating.

• Environment. Hot or humid weather causes sweating. Dehydration also can occur at high altitudes.

• Overall health. Your body loses fluids when you have a fever, diarrhea or vomiting. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Bladder infections and urinary tract stones could also require an increased fluid intake.

• Pregnancy or breastfeeding. Women who are pregnant or breastfeeding need to stay hydrated. The Office on Women's Health recommends pregnant women drink about 10 cups (2.4 liters) of fluids daily. Breastfeeding women should ingest about 13 cups (3.1 liters) of fluids daily.

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