By Balveer Singh Rathore, Editor · Last updated: September 26, 2026 · How we write
Most healthy adults need about 2.7 litres (women) to 3.7 litres (men) of total water a day, including water from food. About 80% comes from drinks, so that’s roughly 2.2 litres (9 glasses) for women and 3 litres (12 glasses) for men. Drink more in heat or exercise. Pale yellow urine is a good sign you’re drinking enough.
This article is general information, not medical advice. If you have a health condition, are pregnant or take medication, talk to your doctor before changing your diet, exercise or supplements. Read our disclaimer.
How much water should I drink a day?
The US National Academies set “adequate intakes” for total water, meaning all water from drinks and food. About 20% usually comes from food like dal, curd, fruits and vegetables.
| Group | Total water per day | From drinks (about 80%) | In 250 ml glasses |
|---|---|---|---|
| Adult women | 2.7 litres | about 2.2 litres | about 9 glasses |
| Adult men | 3.7 litres | about 3.0 litres | about 12 glasses |
| Pregnant women | 3.0 litres | about 2.4 litres | about 10 glasses |
| Breastfeeding women | 3.8 litres | about 3.0 litres | about 12 glasses |
These are averages, not strict targets. The same report notes that healthy people usually meet their needs by drinking when thirsty and with meals.
When you need more water
- Hot Indian summers and humid weather: you lose more through sweat.
- Exercise: drink before, during and after, especially sessions over an hour.
- Fever, diarrhoea or vomiting: use ORS as advised by a doctor.
- Outdoor work or long travel.
- Pregnancy and breastfeeding.
How to tell if you’re drinking enough
- Your urine is pale yellow, not dark.
- You rarely feel very thirsty.
- You don’t get frequent headaches, dizziness or constipation from low intake.
Signs of dehydration include dark urine, dry mouth, tiredness, dizziness and less urine than usual. In heatwaves, confusion or fainting needs urgent medical help.
Does drinking water help weight loss?
Water has no calories, so swapping sugary drinks, packaged juices and sweet chai for water helps create a calorie deficit. Drinking a glass before meals may help some people feel fuller. Water itself doesn’t “flush out fat”, and warm water or lemon water doesn’t burn fat. See our healthy breakfast ideas for meals that keep you full.
Does tea, coffee or food count?
Yes. Tea, coffee, milk, buttermilk (chaas), nimbu pani, coconut water, soups, dal and juicy fruits all count towards your water intake. Plain water is still the best everyday drink because it has no sugar or calories. For hot-weather options, see our healthy summer drinks.
Easy tips to drink enough water
- Keep a 1-litre bottle with you and refill it 2–3 times a day.
- Drink a glass with every meal and after every bathroom break.
- Add lemon, mint or cucumber if plain water feels boring.
- Eat water-rich foods: cucumber, watermelon, oranges, curd and dal.
- Drink more on workout days and in the afternoon heat.
Can you drink too much water?
Yes, though it’s rare in healthy people. Drinking very large amounts in a short time, for example during long endurance events, can dilute the sodium in your blood (hyponatraemia), which can be dangerous. People with kidney disease, heart failure or liver disease may need to limit fluids; follow your doctor’s advice.
Frequently asked questions
How much water should I drink a day?
Healthy adult women need about 2.7 litres and men about 3.7 litres of total water a day, including water from food. From drinks alone, that’s roughly 2.2 litres (about 9 glasses) for women and 3 litres (about 12 glasses) for men. Needs rise in heat, exercise and pregnancy.
Is 8 glasses of water a day enough?
Eight glasses (about 2 litres) is a reasonable starting point for many women but may be too little for men, active people or anyone in hot Indian weather. Other drinks and food also count. Use thirst and pale yellow urine as practical guides.
Does drinking water help you lose weight?
Water helps weight loss mainly by replacing sugary drinks and adding no calories. A glass before meals may help some people eat less. It doesn’t burn fat by itself, and warm or lemon water has no special fat-burning effect. A calorie deficit is still needed.
How much water should I drink while taking creatine?
There’s no official extra amount for creatine users. Creatine draws some water into muscles, so drink regularly through the day, especially around workouts, and watch that your urine stays pale yellow. People with kidney problems should ask a doctor before using creatine.
How much water should a pregnant woman drink?
The US National Academies suggest about 3 litres of total water a day in pregnancy, of which roughly 2.4 litres (about 10 glasses) comes from drinks. Needs increase in hot weather. Pregnant women with swelling, kidney or heart problems should follow their doctor’s advice.
Is it bad to drink water right after meals?
No. Drinking water with or after meals is safe for most people and doesn’t harm digestion. If you get acidity or feel too full, sip smaller amounts during meals and drink more between meals. People with specific stomach conditions can ask their doctor.