How Much Water Should You Drink?
The "eight glasses" rule is a guide, not a law.
Official figures
US guidance suggests about 3.7 litres of total water for men and 2.7 for women daily, including food, which supplies roughly 20 percent.
Needs vary
Heat, exercise, pregnancy, breastfeeding and illness raise needs. About 30 to 35 mL per kg of body weight is a handy estimate.
Signs you are hydrated
Pale yellow urine and rarely feeling thirsty are good signs. Drinking with meals and carrying a bottle helps.
Try it: Water Intake Calculator
Example with sample values. Open the full calculator →
Water per day2.7 L
Glasses (250 mL)10.6
Bottles (500 mL)5.3
About 20% of fluid comes from food. Urine that is pale yellow is a practical sign of good hydration.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.