How much water should you drink a day?
Last updated September 3, 2026.
About 6 to 8 cups or glasses of fluid a day is the standard guide - and that is total fluid: tea, coffee, milk, juice, and watery food all count. Your real need scales with heat, exercise, pregnancy or breastfeeding, fever, vomiting, or diarrhea. The practical test is urine color: pale straw is hydrated, dark yellow means drink more. Thirst works for most healthy adults, but it lags in older people, who should drink on a schedule. There is no evidence behind forcing plain water constantly - and truly overdoing it in a short window can dilute blood sodium dangerously. Pymander is a free AI doctor, 24/7 by text, for specific situations like illness or training.
What to do
- Count all fluids: tea, coffee, milk, soup, and fruit contribute too.
- Check urine color: pale straw is the target, not clear.
- Up intake deliberately for: heat, exercise, pregnancy, breastfeeding, fever, stomach bugs.
- Schedule drinks for older adults: their thirst signal runs late.
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