How much water do you need in your diet? 

Proper hydration is very important for overall health. Here are some tips and guidelines to ensure you get enough water in your diet. 

General Guidelines 

Daily Fluid Intake: 

Men: Total fluid intake is about 3.7 liters (13 cups)  per day. 

 Women: Total fluid intake is about 2.7 liters (9 cups)  per day. 

This includes all drinks and food, not just  water.  Listen to your body: 

Thirst is a good indicator that you need more fluids. 

 The color of your urine  also gives information about your fluid levels: bright yellow indicates good hydration, while dark yellow or orange indicates a need for more fluids. 

 Adapt your body to the activity and climate: 

Increase your fluid intake when you are physically active, especially when you sweat a lot. 

Hot or humid climates also increase your water needs. Drink water regularly: 

 Eat water-rich foods: 

Foods such as fruits (watermelon, strawberries), vegetables (cucumber, lettuce), and soups will help meet your fluid needs. 

 Specific situations 

During training: 

Drink water before, during, and after exercise. 

For intense exercise lasting more than an hour, consider a sports drink with electrolytes.  Pregnancy and Breastfeeding: 

Pregnant women should drink about 10 cups of fluids each day. 

Breastfeeding women need about 13 cups of fluids each day. 

Health Conditions: 

Certain health conditions, such as kidney stones or urinary tract infections, may require you to drink more water. 

 If you have any health conditions that affect your hydration, be sure to talk to your doctor for specific recommendations. 

 Hydration Tips  

Carry a bottle of water with you. Having water on hand can make it easier to drink water regularly.  Set a reminder: Use a phone app or alarm to remind you to drink water. 

Flavor your water: Adding slices of lemon, lime or cucumber will make your water taste even better. 

Eat hydrating snacks: Choose snacks that are high in water, such as fruits and vegetables. 

Sufficient hydration is essential for physical and mental performance and  supports overall health and well-being.