How Much Water Do Women Actually Need? (It's Less Than You Think)

Hydration advice on the internet is wildly contradictory. Some say 3 litres, others say 5, and a few even claim 8 glasses a day. The truth is more practical — and a lot less.

A simple formula that works

Aim for roughly 35 ml of water per kg of body weight per day. So if you weigh 60 kg, that's about 2.1 litres. Add 500 ml for every hour of intense workout, and a bit more in summer.

Signs you're well hydrated

• Pale yellow urine (not clear, not dark)
• Steady energy through the day
• Skin that bounces back when pinched
• No frequent headaches or fatigue

How to actually drink more

• Keep a 1L bottle with you and aim to refill it once
• Sip during workouts, don't gulp
• Add a slice of lemon or cucumber if plain water bores you
• Don't overdo it — too much water dilutes electrolytes

“Drink when you're thirsty. Track when you're not sure. Skip the influencer math.”