How Much Water Should You Drink Every Day?

October 30, 2026

by admin

There is no single amount of water that suits everyone, but a common guide is about 2.7 litres of total fluids a day for women and 3.7 litres for men, including water from food and other drinks. Your own needs depend on your body size, activity, climate and health, and your thirst and urine colour are practical guides.

QUICK ANSWERDrink regularly through the day, let thirst and pale yellow urine guide you, and drink more in hot weather, during exercise and when you are ill. If you have kidney, heart or liver disease, follow your doctor’s fluid advice.

2.7 L

Total daily fluids for women (guide)

3.7 L

Total daily fluids for men (guide)

~20%

Of intake can come from food

Pale

Yellow urine suggests good hydration

Where the “8 Glasses” Rule Comes From

The popular advice to drink eight glasses of water a day is an easy rule of thumb rather than a scientific requirement. The U.S. National Academies of Sciences, Engineering, and Medicine set adequate total water intakes of about 2.7 litres (women) and 3.7 litres (men) per day. These totals include all beverages and the water in food, which provides roughly 20 percent of intake for many people, so you do not have to drink all of it as plain water.

Why Your Body Needs Water

COOLBody temperatureWater lets you cool down through sweat.

FLOWNutrients and wasteIt carries nutrients and removes waste through urine.

MOVEJoints and digestionIt cushions joints and supports digestion.

PUMPCirculationIt helps blood pressure and circulation work normally.

What Changes How Much You Need

YOU MAY NEED MORE

Hot weather or humidity: more sweat means more fluid loss
Exercise: drink before, during and after
Illness: vomiting, diarrhoea or fever increase needs

ALSO CONSIDER

Pregnancy and breastfeeding: need more fluid
Altitude: may increase fluid loss
Medical conditions: some need a limit, so ask your doctor

Signs You May Need More Water

WARNING SIGNS

Thirst and a dry mouth
Dark yellow urine and passing little urine
Headache, tiredness or dizziness
Dry skin or constipation

GOOD SIGNS

Pale yellow urine
Rarely feeling thirsty
Steady energy through the day

Headaches can have many causes; see best ways to avoid migraines and insomnia.

Practical Ways to Drink Enough

CARRYKeep a bottle closeKeep a water bottle within reach.

ROUTINEDrink with mealsHave a glass with each meal and when you wake up.

EATWater-rich foodsCucumber, oranges, watermelon and soups all count.

CHOOSESmart drinksWater, milk, tea or coffee in moderation; limit sugary drinks.

NIGHTEase off before bedFewer drinks close to bedtime helps if toilet trips disturb sleep. Read foods and drinks that affect sleep quality.

Good hydration is one of many small habits that support health; see natural ways to improve overall health.

Can You Drink Too Much Water?

WATER OVERLOAD IS RARE BUT REALDrinking extreme amounts in a short time can dilute sodium in the blood (hyponatremia), causing nausea, headache, confusion and, in severe cases, seizures. Drink to thirst rather than forcing large volumes, especially during long endurance events.

When to Ask a Doctor

If you have kidney disease, heart failure, liver disease or take medicines such as diuretics, your doctor may give you a specific fluid target, which you should follow. Seek help for signs of severe dehydration such as confusion, very little urine, a very fast heartbeat or fainting.

Want more everyday health tips?

Read more simple, pharmacist-checked guides on our health blog.

Visit the health blog

Frequently Asked Questions

Does coffee or tea count towards fluid intake?

Yes, in moderate amounts they contribute to your total fluid intake.

Is thirst a reliable guide?

For most healthy adults, yes. Older adults and people exercising in the heat may need to drink on a schedule.

Does drinking more water help weight loss?

Replacing sugary drinks with water can help reduce calories, but water alone is not a weight-loss treatment.