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, 2006), hydration recommendations from water and beverages are as follows:
Women: about 2.2 liters of fluids per day
Men: about 3.0 liters of fluids per day
Newer scientific reviews and European guidelines don’t really change these numbers, but confirm that water needs should be personalized, depending on activity, environment, and each person’s 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.