We’ve all heard the classic advice: “Drink eight glasses of water a day.” But is that really the magic number? Not quite. Hydration isn’t a one-size-fits-all situation. How much water you need depends on factors like your activity level, climate, and even what you eat. So, let’s break it down without the fluff—just practical, science-backed hydration advice.
Why Water Matters More Than You Think
Water isn’t just something you drink when you’re thirsty—it’s what keeps your body functioning properly. Think of it like oil in a machine: without enough, things start to grind and slow down. Here’s what staying hydrated actually does for you:
- Keeps digestion running smoothly: Water helps break down food and absorb nutrients. According to the Centers for Disease Control and Prevention (CDC), proper hydration supports gut health and prevents constipation.
- Regulates body temperature: Sweating helps cool your body down, but if you’re not drinking enough, you could end up dehydrated and overheated.
- Protects your joints: Staying hydrated ensures your joints stay lubricated, reducing stiffness and discomfort.
- Supports circulation: Water helps oxygen and nutrients travel to your cells, keeping everything working as it should.
- Helps flush out toxins: Your body uses water to eliminate waste through urine and sweat.
- Boosts brain power: Ever felt foggy or sluggish? Even mild dehydration can mess with your focus and energy levels, according to the National Institutes of Health (NIH).
So, How Much Water Do You Really Need?
Forget the generic eight-glasses-a-day rule. Here’s what health experts actually recommend:
- Men: Around 3.7 litres (15.5 cups) per day
- Women: About 2.7 litres (11.5 cups) per day
These figures, based on research from the National Academies of Sciences, Engineering, and Medicine, include all fluids—from water and coffee to foods like soup and fruit. Your personal needs may vary, so don’t stress about hitting an exact number.

What Affects Your Hydration Needs?
Some days, you may need more water than others. Here’s what can impact your daily intake:
1. Exercise and Physical Activity
Breaking a sweat? You’re losing water. The World Health Organization (WHO) advises increasing your intake if you’re working out regularly, especially in hot or humid conditions.
2. Weather and Climate
If you live in a hot or dry climate, you’ll likely need more water to stay hydrated. Australians, for instance, often rely on drinking tap water to stay hydrated—but always check if it’s safe in your area.
3. Diet Choices
Eating a lot of salty or protein-heavy foods? Your body will demand extra water to process them. On the flip side, foods like watermelon, cucumber, and oranges naturally help with hydration.
4. Health Conditions & Medications
Certain illnesses and medications can increase your need for fluids. The NIH advises people with kidney or heart conditions to pay close attention to their hydration levels.
5. Pregnancy & Breastfeeding
If you’re pregnant or nursing, your hydration needs go up. The CDC recommends boosting water intake to support both you and your baby.
How to Tell If You’re Drinking Enough Water
The easiest way to check? Your urine colour.
- Light yellow? You’re in good shape.
- Dark yellow or amber? Time to drink up.
- Clear urine? You might be overdoing it.
Other signs of dehydration include headaches, dry mouth, dizziness, and fatigue. If you’re feeling thirsty, that’s your body’s way of saying, “Hey, I need water!”

Should You Follow the “8 Glasses a Day” Rule?
The 8×8 rule (eight glasses of eight ounces each) is a simple guideline, but it’s not set in stone. Hydration isn’t a one-number-fits-all scenario. Listen to your body—some days, you’ll need more; some days, you’ll need less.
And no, drinking excessive amounts of water won’t “detox” your system faster. The National Academies of Sciences confirms that your kidneys are already great at balancing fluid levels.
Simple Ways to Stay Hydrated
Drinking more water doesn’t have to be a chore. Here are a few easy ways to make hydration part of your routine:
- Carry a water bottle everywhere. If it’s nearby, you’re more likely to drink it.
- Use reminders. Set phone alerts or use a hydration app.
- Eat hydrating foods. Fruits and veggies like cucumbers, oranges, and strawberries help keep you hydrated.
- Drink before, during, and after exercise. Don’t wait until you’re thirsty.
- Check your urine colour. It’s a simple way to gauge whether you’re hydrated or not.
The Bottom Line
So, how much water should you drink per day? It depends on your lifestyle, environment, and personal needs. Instead of fixating on a number, focus on listening to your body and keeping hydration a habit.
Use the urine colour test as a guide and develop simple strategies to ensure you’re drinking enough. Now, grab your water bottle and take a sip—you’ve got this!
By following these hydration tips, you’ll feel more energised, think clearer, and stay healthier. Cheers to better hydration!