What the guidelines say
In 2004 the National Academies set an adequate intake of total water: about 2.7 liters a day for women and 3.7 for men. About 20% usually comes from food, so from drinks it is roughly 2.2 liters (9 cups) for women and 3 liters (13 cups) for men.
Mayo Clinic gives the same total as about 11.5 cups for women and 15.5 for men, counting the water in food.
Should I drink a gallon of water a day?
A gallon is about 3.8 liters, more than most women need from drinks. Drinking far more than you need can lower blood sodium, so use a goal that suits you, not a challenge number.
Does drinking water help with weight loss?
In one 12-week study, 48 adults aged 55 to 75 on a lower-calorie diet who drank about 2 cups of water before each meal lost about 2 kg more than the diet-only group. It was one small study, alongside a diet, so it isn’t a promise.
Track it with your team
Walk & Water logs water with one tap next to your steps, on a team of two to four. You set the water goal. Your first two 3-day rounds are free.
