General Recommendation
On average, adults should drink about 2 to 3 liters of water per day:

• Men: Around 3.7 liters (about 13 cups)
• Women: Around 2.7 liters (about 9 cups)

This includes water from drinks and food (like fruits, vegetables, soups).

Factors That Affect Water Needs
Your daily water intake can vary depending on:

• Climate: Hot weather increases water loss through sweat
• Activity Level: More exercise means more fluid loss
• Health Conditions: Fever, vomiting, or infections require extra fluids
• Pregnancy/Breastfeeding: Increases daily water requirements
• Diet: High-protein, salty, or high-fiber diets need more water

Signs You’re Drinking Enough Water

• Clear or light-yellow urine
• Rarely feeling thirsty
• Normal energy levels and concentration

Tips to Stay Hydrated

• Drink a glass of water with each meal
• Carry a water bottle with you
• Eat water-rich foods like watermelon, cucumber, and oranges
• Limit sugary drinks and caffeine

Too Much Water?
While rare, drinking excessive amounts (especially in a short time) can lead to water intoxication or electrolyte imbalance. Listen to your body and drink steadily throughout the day.