Get your personalized daily hydration goal based on your weight, activity level, and climate.
Based on National Academies of Sciences guidelines (2004). Includes water from all beverages and ~20% from food.
The National Academies of Sciences recommends about 2.7 liters (91 oz) of total water per day for women from all sources. However, your individual needs depend on body size, activity, climate, and life stage. Pregnant women need about 300ml more; breastfeeding women need about 700ml more.
Dark yellow urine, fatigue, headaches, and difficulty concentrating are early signs of mild dehydration. Aim for pale yellow urine as a simple daily indicator. Drinking a glass of water before each meal is one of the most effective habits for meeting daily hydration goals.