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Water supports circulation, temperature regulation, digestion and waste removal. Needs vary with body size, climate, exercise, pregnancy, breastfeeding and health conditions.
For many healthy adults, drinking with meals and when thirsty is effective. Pale-yellow urine usually indicates adequate hydration, although medications and supplements can alter colour.
Regular small amounts are generally more comfortable than drinking a very large volume at once.
Exercise, fever, vomiting, diarrhoea and hot weather increase fluid needs. Prolonged heavy sweating may also require electrolytes.
Excessive water intake can dangerously dilute blood sodium. People with heart, kidney or liver disease may need individualized limits.
General targets are only starting points; personal needs and medical advice take priority.
