How much water should I drink daily?
user - August 29, 2025
The amount of water you should drink daily depends on your age, activity level, climate, and overall health, but there are some widely accepted guidelines you can follow.
General Recommendations
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The 8×8 Rule: A simple guideline is eight 8-ounce glasses (about 2 liters, or half a gallon) per day.
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National Academies of Sciences (U.S.):
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About 3.7 liters (15.5 cups) per day for men.
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About 2.7 liters (11.5 cups) per day for women.
This includes water from drinks and food.
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Factors That Change Your Needs
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Exercise – You lose more fluids through sweat, so add 0.5–1 liter (about 2–4 cups) for every hour of physical activity.
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Climate – Hot, humid, or high-altitude environments increase fluid loss.
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Diet – Salty, spicy, or high-protein diets may require more water.
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Health Conditions – Fever, vomiting, diarrhea, or kidney issues can affect fluid requirements.
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Pregnancy/Breastfeeding – Pregnant women should add about 0.3 liters (1–2 cups), and breastfeeding women about 0.7 liters (3 cups) daily.
Signs You’re Drinking Enough
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Your urine is light yellow or clear.
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You rarely feel very thirsty.
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You have normal energy levels and concentration.
Quick Tips
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Carry a water bottle and sip throughout the day.
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Eat water-rich foods (fruits, vegetables, soups).
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Don’t overdo it—drinking excessive amounts in a short time can cause water intoxication (rare but possible).
In summary: Most adults need around 2–3.5 liters of fluids per day, depending on lifestyle and environment. Adjust based on thirst, activity, and climate.