The National Academies of Science Engineering and Medicine recommends that men drink 3.7 liters a day and women drink 2.7 liters. Those amounts include water in your food according to Dr Sokol.
Dr Sulk suggests considering these four factors when determining your water needs:
- Activity Level – If you work out a lot or are moving all day long, drink more water.
- Location – If you find yourself in a warmer climate, you’ll probably want to increase your water intake.
- Metabolism – If you consider yourself to have a faster metabolism, and your body seems to need more fuel to keep its engines revved – you may also notice that you need more water.
- Size – The more you weigh, the more water your body tends to need.
- Alcohol consumption – Before you decide on a second cocktail, drink a glass of water to rehydrate yourself.
- Health – If you are losing fluids due to sickness, or you’re running a fever, it is a good idea to increase fluids by a few cups.
- Physical Activity – The more active you are, the more water you need.
- Weather – You’ll definitely need more water during a heatwave than a blizzard. If you live in a dry climate, It won’t hurt to drink more water.
You are getting enough water if your urine is the color of water. If your urine is bright yellow or has a strong odor, then you could probably use more fluids.
For more information and symptoms of dehydration and the benefits of drinking water, visit this article by Cleveland Clinic: https://health.clevelandclinic.org/how-much-water-do-you-need-daily/