How much water should I drink daily?

Health authorities and clinicians report that daily water needs vary by person but offer standard reference amounts. The National Academies of Sciences, Engineering, and Medicine recommends total water intake from all beverages and foods of about 125 ounces (3.7 liters) daily for men and about 91 ounces (2.7 liters) daily for women. Those amounts are population level guidelines rather than exact targets for each individual. Many nutrition experts also cite the familiar eight by eight rule of roughly 64 ounces (1.9 liters) as a practical minimum for some people. Needs increase with exercise, heat, larger body size and certain medical conditions. During prolonged or intense exercise professionals commonly advise adding approximately 16 to 24 ounces (0.5 to 0.7 liters) of fluid per hour of activity. Pregnant and breastfeeding people typically need extra fluid and should seek personalized advice from clinicians. People with kidney disease, heart failure or on certain medications may require specific limits and must follow medical guidance. Indicators such as strong thirst, infrequent urination and dark yellow urine suggest insufficient hydration. Conversely persistent clear urine, swelling, nausea or headache after drinking large volumes can indicate overhydration and possible electrolyte imbalance known as hyponatremia. Registered dietitians and primary care providers can tailor recommendations based on weight, climate, work and health status. Public health agencies and peer reviewed nutrition authorities form the evidence base for current guidance and experts recommend using thirst, urine color and activity level as practical daily cues while consulting clinicians when conditions or medications affect fluid needs. Children, older adults and people working outdoors merit attention; experts advise caregivers to monitor intake and urine color. Simple steps such as carrying a refillable bottle, setting periodic reminders and consuming water rich foods like fruits and vegetables help meet daily needs without relying solely on beverage volume targets.