Best Daily Water Intake Guide

A good hydration plan is simple, flexible and matched to your day.

Many people can start with a body-weight-based estimate, then adjust for exercise, heat, sweating, illness and diet. You may need more fluid when you train, work outside, eat a high-salt meal or spend time in warm weather. You may need medical guidance if you have kidney, heart or liver concerns.

Easy hydration habits

Keep water visible, drink with meals, add fluids before and after workouts and include water-rich foods such as fruit, vegetables, soups and yogurt. Some caffeine can count toward fluid intake, but alcohol can increase fluid loss and may make hydration harder.

Watch useful signals

Thirst, dry mouth, dark urine, headache and fatigue can be signs to drink more. Very clear urine all day may mean you are drinking more than needed. Use the water intake calculator for a starting point and adjust thoughtfully.