The amount of water you need can vary based on factors like age, gender, activity level, and climate. However, some general guidelines can help ensure you're staying hydrated.
A popular guideline is to drink eight 8-ounce glasses of water per day, which equals about 2 litres. While simple, this rule may not be sufficient or necessary for everyone.
The IOM recommends 3.7 litres of water per day for men and 2.7 litres of water per day for women. About 20% of your water intake comes from food, so the rest should be from beverages like water or other drinks.
If you exercise or are physically active, you need more water to compensate for the fluids lost through sweat. A general recommendation is to drink an extra 12 ounces for every 30 minutes of exercise.
In hot, humid, or high-altitude environments, your body loses water more quickly, so you’ll need to drink more. Hot weather can increase fluid needs by 2-4 cups or more.
Pregnant women should aim for 10 cups (2.4 litres) of fluids daily, and breastfeeding women must increase their intake to about 13 cups (3.1 litres) of fluids per day.
While rare, it's possible to drink too much water, especially during intense exercise, causing low sodium levels in the blood. Balance hydration without overdoing it.