Science settles the debate: This is how much water you should drink per day
Drinking enough water is essential, but not everyone needs the same amount. The important thing is to listen to your body and adapt.
Dr. Jamin Brahmbhatt, a urologist and surgeon at Orlando Health and assistant professor at the University of Florida College of Medicine, emphasizes that water intake should be individualized. While he generally recommends eight to ten glasses a day, he acknowledges that reaching that goal isn’t always easy.
The National Academy of Medicine suggests about 3.7 liters per day for men and 2.7 liters for women, from all sources—not just water—with roughly 20% typically coming from food. In urology, producing at least 2.5 liters of urine per day is advised to help lower the risk of kidney stones.
Hydration needs vary depending on body size, activity level, climate, and medications. For this reason, Brahmbhatt suggests monitoring urine color rather than counting liters. Pale urine usually indicates adequate hydration, while darker urine signals a fluid deficit.
He also warns against overhydration, particularly during endurance activities. Drinking excessive amounts can lead to exercise-associated hyponatremia, a dangerous dilution of sodium in the blood. To reduce this risk, he recommends pairing water with salt—either through sports drinks or food.
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Finally, Brahmbhatt cautions that patients with chronic conditions such as kidney or heart failure must be especially careful. For them, excess fluids can cause swelling, shortness of breath, or electrolyte imbalances. These cases, he stresses, require a personalized plan determined by a physician.
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