How much water should you drink each day?

Practical guidance on daily water intake helps people maintain health. Evidence-based guidelines and clinical experience indicate there is no single number that suits everyone. A commonly cited baseline is about 64 fluid ounces (1.9 liters) per day, equivalent to eight 8-ounce cups (about 1.9 liters). The U.S. National Academies of Sciences recommends approximately 125 fluid ounces (3.7 liters) for men and 91 fluid ounces (2.7 liters) for women of total water intake per day, including water from beverages and food. These authoritative recommendations reflect research and expert consensus and are intended as general targets.

Individual needs vary with body size, activity level, climate, and health status. During exercise or hot weather, additional fluids are typically necessary; clinicians often advise adding 16 to 24 fluid ounces (0.5 to 0.7 liters) for each hour of moderate to intense activity. Pregnant and breastfeeding individuals should follow specific guidance from their healthcare provider.

Practical strategies based on registered dietitians’ experience include drinking regular amounts throughout the day, including a glass upon waking and with meals, carrying a refillable water bottle, and consuming hydrating foods such as fruits and vegetables. Urine color is a simple, reliable self-check: pale yellow usually indicates adequate hydration, while dark yellow suggests increased intake is needed.

Persons with certain medical conditions or on medications that affect fluid balance should consult a clinician for personalized recommendations. Overall, evidence and expert opinion support using the general guidelines above, observing thirst, monitoring urine, and adjusting for activity and environment. For individualized care, consult a licensed healthcare professional. This guidance reflects synthesis of peer-reviewed research, clinical practice, and recommendations from credible health organizations; professionals such as registered dietitians and physicians contribute expertise. Readers seeking tailored plans for weight management, kidney disease, heart conditions, or medication interactions are advised to request assessment from healthcare practitioners.