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❤️ Health
Do I drink enough water?
Compare your daily water intake to recommendations.
liters
All fluids: water, tea, coffee (1 glass ≈ 0.25L)
How much water should I drink per day?
The "8 glasses a day" rule (about 2 liters) is a rough guide that works for many people, but actual needs vary based on sex, activity, climate, and diet.
Recommended daily water intake (EFSA/NAM)
- Men: 2.5L/day (about 10 cups) total fluids
- Women: 2.0L/day (about 8 cups) total fluids
- Active/hot climate: Add 0.5–1.5L more
- Pregnant: 2.3L/day
- Breastfeeding: 2.7L/day
Average actual intake (NHANES data)
- Men: Average 3.0L/day (all beverages + food moisture)
- Women: Average 2.2L/day
Signs of dehydration
- Dark yellow urine: The simplest hydration check
- Headaches: Often caused by mild dehydration
- Fatigue: Even 1–2% dehydration reduces performance
- Dry mouth/skin: Late-stage signals
About 20% of your water intake comes from food (fruits, vegetables, soups). Coffee and tea count — the diuretic effect is minimal at normal consumption levels.