How Much Water Should You Drink Every Day?

Staying hydrated is one of the simplest yet most impactful things you can do for your health, but figuring out how much water you should actually drink can be confusing. Between all the advice out there—8 glasses a day, half your body weight in ounces, or simply “drink when you’re thirsty”—it’s hard to know which guideline to follow. Here, we break it all down for you by the numbers, offering clear and practical insights to help you determine the amount of water your body needs. So grab a glass of H2O and keep reading to learn how much you really need (and why). 

How Much Water You Should Drink Each Day

How much water you need depends on many factors, from your age and sex to your activity level and where you live. That said, the U.S. National Academies of Sciences, Engineering, and Medicine set the following guidelines:

• About 11.5 cups (2.7 liters or 91 ounces) of fluids per day for women.
• About 15.5 cups (3.7 liters or 125 ounces) of fluids per day for men. 

These recommendations include all fluids consumed from beverages and food. For reference, roughly 20% of our daily water intake comes from foods—like fruits and vegetables, which are naturally rich in water. Because it’s hard to know exactly how much water you’re getting through food, a quick benchmark is to aim for 8–10 glasses of water a day. 

Keep in mind that numerous factors can affect your needs, including your age, sex, activity level, and health status, as well as where you live—including climate and elevation. If you’re active or live in a hot climate, you may need more water to replenish what you lose through sweat. Research shows that hydration needs can increase significantly for athletes or during intense physical exercise, where the body can lose between 1 to 3 liters of fluid per hour.

To stay on top of your hydration, consider tracking your water intake or using tools like hydration calculators available online. The key is listening to your body. Look for signs like thirst or dark-colored urine, which may indicate it’s time to hydrate.

Health Benefits of Water 

Staying hydrated is one of the simplest yet most effective ways to maintain overall health and well-being. Water is essential for nearly every function in the body, and its benefits extend far beyond quenching thirst. Let’s explore some reasons why drinking enough water should be a priority in your daily routine.

It Supports Physical Performance

When you’re physically active, your body loses water through sweat, which can lead to dehydration if not replenished. Even mild dehydration can impair physical performance, causing fatigue, reduced endurance and difficulty regulating body temperature. Staying adequately hydrated ensures your muscles function optimally, allowing you to perform at your best.

It Supports Brain Function

Your brain is heavily influenced by hydration. Research shows that even slight dehydration can negatively impact mood, memory and concentration. Drinking enough water throughout the day may help keep your brain sharp and functioning at its best.

It Aids Digestion

Water plays a crucial role in keeping your digestive system running smoothly. It helps dissolve nutrients and supports the absorption of essential vitamins and minerals. Staying hydrated also prevents constipation by softening stool and promoting regular bowel movements.

It Promotes Healthy Skin

Drinking water doesn’t just benefit your internal systems. Proper hydration helps keep skin cells plump and reduces dryness, leaving your complexion looking fresh and radiant. Water is also instrumental in flushing out toxins, which can contribute to clearer and healthier-looking skin over time.

Tips to Drink More Water

By making hydration a priority, you’re giving your body the foundation it needs to perform, recover and thrive. Here are some simple strategies to support your hydration goals: 

• Jazz Up Your Ice. Make your water more exciting with homemade flavored ice cubes. Simply freeze pureed strawberries, basil and lime juice in ice cube trays.
• Carry a Reusable Water Bottle. Having a reusable water bottle with you at all times makes it convenient to drink water throughout the day. It serves as a helpful reminder to hydrate and reduces the reliance on single-use plastic bottles.
• Infuse Your Water with Flavor. If plain water feels boring, try adding natural flavors like slices of lemon, cucumber or fresh mint. This not only enhances the taste but also makes staying hydrated a more enjoyable experience. 
• Eat Water-Rich Foods. Fruits and vegetables like watermelon, cucumbers, strawberries and lettuce are high in water content. Incorporating these into your meals and snacks helps increase overall hydration levels. 
• Set Hydration Goals. Set small, manageable targets to track your water intake throughout the day. For instance, aim to finish a certain amount of water by lunchtime and gradually build the habit until it feels natural.