Hydration & steps
Simple daily targets for water and steps — how much to drink, how to check, and why 7,500+ steps matters.
1 min read
Written & reviewed by Ricardo Tapia·Last updated
- Water: 2–5 L per day. Apart from the first morning pee, urine should be light/clear.
- Tip: a glass on waking and one before each meal.
- Daily steps: aim for 7,500–10,000. Reaching 7,500+ is linked to ~32% lower all-cause mortality.
Get a personalized water target from the water-intake calculator.
Sources & references
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on dietary reference values for water. EFSA Journal. 2010;8(3):1459.
- Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press; 2004.
Educational content only. Not medical advice — consult a professional for your situation.