Staying Hydrated: How Much Water Do You Actually Need?

Your body is roughly 60% water, and staying hydrated supports everything from energy to digestion. But the exact amount you need depends on more than a fixed number.

Forget the magic number

Hydration needs vary with body size, activity, climate, and diet. Much of your intake also comes from food and other beverages, not just plain water.

Let thirst and color guide you

For most healthy adults, drinking when thirsty does the job. Pale-yellow urine is a good sign you are well hydrated; darker means it is time to drink more.

When you need extra

Hot weather, exercise, illness, and pregnancy all raise your needs. Keeping water within reach makes it easier to sip steadily through the day.