Water needs differ from person to person and there isn’t a single number that works for everyone. They depend on factors like gender, physical activity level, environment, and overall health.
What do scientific recommendations say?
According to the Institute of Medicine (IOM, 2005), the recommended daily fluid intake from water and beverages for adults is:
Women: about 2.2 liters per day
Men: about 3.0 liters per day
The European Food Safety Authority (EFSA, 2010) recommends a total daily water intake of 2.0 liters for women and 2.5 liters for men, including water obtained from both foods and beverages.
These amounts are general guidelines, not fixed targets for everyone. Individual water needs vary depending on factors such as physical activity, environmental temperature, and personal characteristics.
What affects your water needs?
The required amount of fluids can increase when:
there is intense physical activity
it's hot or really humid
there is increased sweating
your diet is high in protein or fiber
How do you know if you’re drinking enough water?
Practical signs of good hydration include:
light-colored urine
rarely feeling very thirsty
normal energy levels
Feeling thirsty means your body already needs fluids, so it’s good to drink water regularly through the day.
Conclusion
Hydration is a key part of your body's daily care.
Instead of focusing on a strict number, it's more helpful to adjust your water intake to fit your needs, taking into account your lifestyle and your body's signals.