How much water do you really need?
A simple, widely used guide is around 30–35 ml of water per kilogram of body weight, and more if you're active or in a hot climate. For many adults that lands near 2–3 litres a day. This includes fluids from food and other drinks — you don't have to get it all from plain water.
Easy ways to drink more
- Keep a bottle nearby — visible means you sip more.
- Have a glass with each meal and when you wake up.
- Add lemon, mint, or fruit if plain water feels boring.
Signs you may need more: dark urine, headaches, tiredness, or feeling thirsty often. If you have a kidney or heart condition, ask your doctor — some people need to limit fluids.