The amount of water you should drink each day depends on many factors, including your activity level, environment, and overall health:
Recommended amounts
The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men drink about 15.5 cups (3.7 liters) of fluids per day, and women drink about 11.5 cups (2.7 liters).
Other fluids
You can also get fluids from lower-fat milk, sugar-free drinks, tea, and coffee.
Activity level
If you’re exercising, you should increase your water intake to replace what you lose through sweat.
Environment
If you’re in a hot environment, you may need to drink more fluids.
Other health conditions
If you’re pregnant, breastfeeding, or ill, you may need to drink more fluids.
Water-rich foods
You can also get water from water-rich foods like lettuce, leafy greens, cucumbers, bell peppers, summer squash, celery, berries, and melons.
Other tips for staying hydrated include:
- Drinking a glass of water first thing in the morning
- Drinking a glass of water with every meal
- Keeping a bottle of water on your desk or within arm’s reach
- Using a large bottle to set your daily limit
- Taking water with you on the go