How Much Water Should You Drink Per Day?

"Drink 8 glasses a day" — everyone has heard it. But is that number right for you? The truth is, optimal water intake depends on your body weight, activity, climate, and even your diet. Here's how to find your own number and actually stick to it.

The Simple Rule: Half Your Weight in Ounces

A practical starting point used by many nutritionists: drink about half your body weight in ounces of water per day. In metric terms (recommended for most readers):

• 50 kg person ≈ 1.5–1.7 litres
• 70 kg person ≈ 2.1–2.4 litres
• 90 kg person ≈ 2.7–3.1 litres

When to Drink More

Your baseline isn't the whole story. Add extra water when:

• 🏃 You work out or are physically active
• ☀️ It's hot and you sweat a lot
• 🍵 You drink coffee or tea (they're mild diuretics)
• 🛫 You're on a plane or in a heated room
• 🤒 You're fighting a cold or fever

Signs You're Not Drinking Enough

• Dark yellow urine first thing in the morning
• Headaches and sluggish focus
• Dry skin, dry lips, constant thirst
• Feeling hungry when you're actually thirsty

Tips to Hydrate Without Thinking

The best habit is one you don't have to remember. Try these:

• Drink a full glass as soon as you wake up
• Keep a bottle at your desk and in your bag
• Drink a glass with every meal and snack
• Use a tracker so your daily goal is always visible

Free to start. No app install, no credit card.

Also read: How Many Calories Should I Eat · Improve Your Sleep Naturally