Staying hydrated is essential for health, but how much water should you drink daily? The answer depends on factors like age, weight, activity level, and climate.

General Guidelines

• Adults: The U.S. National Academies of Sciences suggest about 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men, including all fluids.
• Activity Level: Add 12 ounces per 30 minutes of exercise.
• Climate: Hot or humid environments increase needs by 1-2 cups daily.
• Health Conditions: Pregnancy, breastfeeding, or illness may require more.

Calculating Your Needs

1. Basic Formula: Divide your weight (in pounds) by 2 to get ounces. Example: 150 lbs ÷ 2 = 75 ounces (about 2.2 liters).
2. Adjust for Activity: Add 12 ounces per 30 minutes of exercise.
3. Consider Diet: High-water-content foods (fruits, vegetables) contribute to intake.

Tips for Staying Hydrated

• Carry a reusable water bottle.
• Set reminders to drink regularly.
• Infuse water with fruit for flavor.
• Monitor urine color (pale yellow indicates good hydration).

Warning Signs of Dehydration

• Thirst, dry mouth, or dark urine.
• Fatigue, dizziness, or headaches.
• Severe cases: confusion or rapid heartbeat—seek medical help.

Listen to your body and adjust intake based on your lifestyle. Consult a doctor for personalized advice if needed.