Staying hydrated might seem simple, but how many litres of water to drink per day is a question that pops up more often than you’d think. With fitness influencers carrying giant water bottles and wellness TikToks swearing by 3 litres a day, it’s easy to get confused. So what’s the right amount — really? Here’s What You Should Know!

Recommended Water Intake Per Day

Water Intake
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In general, health experts recommend:

  • Men: Around 3.7 litres per day
  • Women: Around 2.7 litres per day

But — here’s the catch — this includes all fluids, not just plain water. That means water from food (like fruits and soups) and drinks like tea also count.

So How Much Water Should You Really Drink?

On average:

  • Men: About 2.5 to 3 litres of water
  • Women: Around 2 to 2.5 litres

If you’re sweating a lot, working out, or in a hot climate (hello Singapore weather), you’ll need more. Pregnant or breastfeeding women should also increase their intake.

Signs You’re Not Drinking Enough Water

dehydrated
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  • Dark yellow urine
  • Headaches or dizziness
  • Dry skin and lips
  • Feeling tired or moody
  • Constipation

Thirst isn’t always the first signal of dehydration; in fact, by the time you feel thirsty, your body might already be low on fluids, which can lead to a range of negative effects on your health. Dehydration can impair various bodily functions, causing symptoms such as fatigue, dizziness, and even confusion.

Tips to Stay Hydrated

  • Carry a reusable bottle wherever you go
  • Infuse water with lemon, cucumber, or berries for flavour
  • Eat more water-rich foods (like watermelon, cucumber, oranges)
  • Set reminders if you often forget to drink

Now that you know how many litres of water to drink per day, staying hydrated doesn’t have to feel like a chore. Listen to your body, sip throughout the day, and remember — consistent hydration = better energy, skin, mood, and overall health.