How much water should you drink each day?

The old "eight glasses a day" rule is a handy starting point, but real needs vary with body size, activity, climate, and diet. A common guideline is roughly two to three litres of total fluid a day for adults, with men needing a little more than women. Crucially, that total includes water from food and other drinks, not just plain water, so fruit, vegetables, tea, and coffee all count. The simplest reliable signal is your urine: pale yellow usually means you are well hydrated, while dark yellow suggests you need more. Drink extra when exercising, in hot weather, or when unwell, and there is rarely any need to force large amounts beyond your thirst.