Hydration

How Much Water Should You Drink a Day?

~5 min read

“Drink eight glasses a day” is the advice everyone repeats — but the real answer depends on your body, your activity, and the weather. Here’s a practical way to think about hydration without overcomplicating it.

A realistic daily target

A common guideline from health authorities is roughly 2.7 L for women and 3.7 L total for men per day — but that includes water from food and all drinks, not just plain water. About 20% of your water typically comes from food. A simple plain-water target many people aim for:

• Baseline: ~30–35 ml per kg of body weight.
• Add roughly 0.5–1 L for each hour of intense exercise or hot weather.

For a 70 kg person, that’s about 2–2.5 L of fluids on a normal day.

Signs you’re drinking enough

• Pale, straw-colored urine (dark yellow means drink more).
• You rarely feel intense thirst or afternoon headaches.
• Steady energy rather than mid-day fog.

Does coffee and tea count?

Yes. The mild diuretic effect of normal coffee or tea doesn’t cancel out the water they contain — they still hydrate you. Sugary drinks “count” for water but add calories, so plain water, sparkling water, and unsweetened tea are the better default.

Easy habits to hit your goal

• Anchor to routine: a glass when you wake up, one before each meal.
• Keep a bottle visible — you drink what you see.
• Flavor it with lemon, cucumber, or mint if plain water bores you.
• Set reminders so you don’t notice you’re thirsty only at 6 pm.

Can you drink too much?

Rarely, but yes — drinking extreme amounts in a short time can dilute blood sodium. You don’t need to force liters at once. Spread intake across the day and let thirst plus urine color guide you.