For Students
How much water should you actually drink per day?
"Drink 8 glasses a day" isn't wrong exactly — it's just not based on your actual body, activity level, or climate.
The actual guideline
The U.S. National Academies' adequate intake for total water (from all beverages and food combined) is about 3.7 liters/day (~15.5 cups) for men and 2.7 liters/day (~11.5 cups) for women in a temperate climate. Roughly 20% of that typically comes from food, so beverage intake alone is somewhat lower than those totals.[1]
What changes the number
Exercise, hot or humid climates, higher body size, pregnancy/breastfeeding, and high-sodium diets all raise fluid needs above the baseline. Thirst is a reasonably reliable guide for most healthy people day-to-day; pale yellow urine is a simple practical check for adequate hydration.[1] For guidance specific to exercise duration and electrolyte needs during a workout, see our dedicated breakdown.
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