How Much Water Should You Really Drink Every Day? The Science Behind Hydration.

We've all heard the advice: drink eight glasses of water a day. But is that really the magic number? Hydration needs can vary depending on factors like age, gender, activity level, and even climate. So how much water should we actually be drinking?

The General Guideline
The National Academies of Sciences, Engineering, and Medicine recommends that men aim for about 3.7 liters (125 ounces) of water per day, while women should aim for 2.7 liters (91 ounces). This includes water from all beverages and foods, not just drinking water. Around 20% of our daily water intake comes from the foods we eat, like fruits and vegetables, which are naturally high in water content.

Why Water Needs Vary
One size doesn’t fit all when it comes to hydration. If you’re exercising, live in a hot climate, or are pregnant or breastfeeding, your water needs increase. During exercise, the American Council on Exercise suggests drinking 17–20 ounces of water 2–3 hours before activity, and then continuing to hydrate during and after your workout to replace lost fluids.

What Happens If You Don’t Drink Enough?
Even mild dehydration (as little as a 1–2% drop in body water) can affect brain function, mood, and energy levels. Studies have shown that even mild dehydration can impair cognitive performance and lead to feelings of fatigue and difficulty concentrating. Over time, chronic dehydration can affect kidney function, skin elasticity, and digestive health.

Listen to Your Body
One easy way to gauge your hydration is by checking the color of your urine—it should be pale yellow. If it’s darker, it’s time to drink up!

So, whether you’re aiming for the standard 8 glasses of water per day or adjusting based on your lifestyle or physiological needs, water is crucial for your body’s daily functions. Drink up, stay hydrated, and keep your health on track!