How much water should I drink each day?

Roughly 2–3 litres a day for most adults, including water from food and other drinks. Needs rise with heat, exercise, fever, and pregnancy. Thirst plus pale-yellow urine is a reasonable everyday guide. People with kidney or heart failure should follow their doctor's specific limit.

Roughly 20-30% of daily fluid comes from food — fruit, vegetables, dal, curd. Tea, coffee and milk all count towards the total; the mild diuretic effect of caffeine does not cancel out the fluid.

Watch for over-hydration too. Drinking several litres in a short period, especially during endurance events, can drop blood sodium dangerously. Spread intake through the day rather than forcing large volumes at once.