There is no single number that works for everyone. The widely cited “eight glasses a day” is a reasonable starting point, but the actual range from the available research is wider. According to the Mayo Clinic, the average healthy adult gets enough fluid from about 11.5 cups (2.7 liters) per day for women and 15.5 cups (3.7 liters) for men. That total includes all fluids — water, coffee, tea, juice — and the roughly 20% that comes from food.
Your real need depends on how active you are, where you live, and your body size. Exercise, hot weather, and high altitude all increase fluid loss. Pregnancy and breastfeeding push requirements higher too. Instead of tracking ounces, use your thirst and urine color as guides: pale yellow means you’re well hydrated. Dark yellow or amber is a sign to drink more. If you rarely feel thirsty and your urine is light-colored most of the time, you’re probably doing fine.
This is general information, not professional medical advice. For decisions about your situation, talk to a qualified professional.
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