The amount of water you should drink daily varies based on factors like gender, age, activity level, and climate, but general guidelines are as follows:
- For men, about 3.7 liters (approximately 1 gallon or 15.5 cups) of total fluids per day is recommended.
- For women, about 2.7 liters (around 0.7 gallons or 11.5 cups) of total fluids per day is advised.
These recommendations come from the U.S. National Academies of Sciences, Engineering, and Medicine and are widely accepted by health experts
. Other common advice includes:
- The "8×8 rule," which suggests drinking eight 8-ounce glasses (about half a gallon or 1.9 liters) daily, though this is considered a rough baseline rather than a strict rule
- Drinking half your body weight in ounces of water daily (e.g., a 150-pound person would aim for 75 ounces)
- Adjusting intake upward if you exercise heavily, live in hot climates, or are pregnant or breastfeeding
A practical way to monitor hydration is by checking urine color-aim for pale yellow as a sign of good hydration
. In summary, most adults should aim for roughly 2.7 to 3.7 liters (about 0.7 to 1 gallon) of fluids daily, adjusting based on personal factors and lifestyle. Drinking to thirst is also a reliable guide for many people
