How Much Water Should You Drink a Day?
By Khaleel Almomen · 4 min read
There is no single number that fits everyone. How much you need depends on your body size, the weather, how active you are and what you eat. Still, a few simple guidelines can help you stay on track.
What do the guidelines say?
A commonly quoted estimate from the US National Academies is about 3.7 liters of total water a day for men and 2.7 liters for women. This includes all drinks and the water in food, which provides roughly 20 percent of the total. Treat these as general estimates, not targets.
How to tell if you are drinking enough
- You rarely feel thirsty.
- Your urine is pale yellow.
- You feel alert and your mouth is not dry.
Very dark urine, headaches or dizziness can be signs you need more fluid.
When you may need more
Hot weather, exercise, travel and illness with fever or vomiting all increase your needs. If you are pregnant or breastfeeding, you also need extra fluid.
6 easy habits
1. Drink a glass when you wake up
You lose water overnight, so start the day with a glass.
2. Keep a bottle in sight
A bottle on your desk or in your bag is a simple reminder.
3. Attach water to routines
Have a glass with each meal and after each trip to the restroom.
4. Count all your drinks
Tea, coffee, milk and soups all contribute. Just watch the sugar.
5. Eat water-rich foods
Cucumber, melon, oranges, tomatoes and yogurt help.
6. Flavor it naturally
Add lemon, mint or berries if plain water bores you.
When to see a doctor
Talk to a healthcare professional if you feel extremely thirsty all the time, urinate far more than usual, or have been told to limit your fluids for a medical reason.
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For general education only. It does not replace advice from your doctor. This page contains affiliate links; see the disclosure.