How much water should you drink a day? Hydration guide
Most people drink when thirsty. During intense training, or in hot climates, this isn't enough, but 'drinking a gallon a day' is often unnecessary.
The best hydration check
The colour of your urine is the most reliable indicator of hydration status.
Frequently asked questions
Does coffee count?
Yes. Caffeine's diuretic effect is negligible if you drink it regularly.
How to track?
Use Fitholae's habit tracker to log glasses or litres daily.
Sources & references
- Physical activity fact sheet — World Health Organization
- Sleep and athletic performance — Sleep Medicine Reviews
Reviewed for accuracy. Checked by the Fitholae editorial team against the public health and peer-reviewed references listed below. Read how we write and check content in our editorial policy.
General information, not medical advice. Fitholae provides fitness and nutrition education and does not diagnose, treat or replace care from a qualified professional. If you are pregnant, under 18, or managing a health condition, speak to a doctor or registered dietitian before acting on anything here. See our medical disclaimer.