How to drink 2.7 litres of water a day

January 2, 2026 •

4 min read

According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake for women is about 2.7 litres (91 ounces). Achieving this goal can seem challenging, but with the right approach and a few simple habits, it is entirely manageable and highly beneficial for your health. A consistent hydration schedule supports all bodily functions, from organ performance to skin health.

Quick Summary

This guide provides practical strategies for consistently consuming 2.7 litres of water daily, including a structured intake plan, flavouring ideas, tracking methods, and tips for staying motivated. It outlines how to integrate better hydration habits seamlessly into a busy routine for improved energy and overall wellness.

Key Points

Start Early: Drink a large glass of water first thing in the morning to rehydrate after sleep.
Divide and Conquer: Break down the 2.7 litres into manageable, smaller glasses to be consumed throughout the day.
Flavour with Infusions: Add fruit slices, cucumber, or mint to water to make it more appealing and varied.
Track Your Progress: Use a hydration app or a marked reusable bottle to monitor and remind you of your water intake.
Incorporate Water-Rich Foods: Consume fruits and vegetables with high water content, like melon and cucumber, to supplement your fluid intake.
Listen to Your Body: Adjust your intake based on activity level and environmental conditions, drinking when thirsty and noticing urine colour.
Spread Intake Evenly: Avoid drinking large quantities of water all at once to prevent overhydration.

Breaking Down the 2.7 Litre Goal

Understanding what 2.7 litres (or roughly 91 fluid ounces) looks like can help make the goal less intimidating. It is not necessary to drink this amount all at once. The key is to space your fluid intake throughout the day. Your total fluid intake also includes water from other beverages and water-rich foods.

Creating a Daily Hydration Schedule

To drink 2.7 litres of water a day, a structured schedule can be highly effective. This sample schedule can be adapted to your personal routine:

Morning (7:00 AM): Start your day with one large glass (around 500 ml or 17 oz) of water immediately after waking up. This rehydrates your body after sleep and kickstarts your metabolism.
Mid-morning (10:00 AM): Drink another two standard glasses (approx. 500 ml or 17 oz) before your mid-morning snack.
Before Lunch (12:30 PM): Have one glass (approx. 250 ml or 8 oz) about 30 minutes before your meal. This can aid digestion and help manage portion sizes.
Afternoon (3:00 PM): Drink another two glasses (approx. 500 ml or 17 oz). Set a phone reminder if needed.
Late Afternoon (5:00 PM): Have one more glass (approx. 250 ml or 8 oz) to get through the final stretch of the workday.
Before Dinner (6:30 PM): Drink one glass (approx. 250 ml or 8 oz) before your evening meal.
Evening (8:00 PM): Finish your day with one last glass (approx. 250 ml or 8 oz) but avoid drinking too much right before bed to prevent sleep disruption.

Following this schedule results in approximately 2.75 litres of water, helping you meet or exceed your target. Adjust the timings and amounts to fit your lifestyle, including more frequent sips during exercise or hot weather.

Making Water More Enjoyable

For many, the biggest challenge is finding plain water unappealing. Here are some simple and healthy ways to add flavour without extra calories:

Infuse with fruit and herbs: Add slices of lemon, lime, cucumber, or strawberries to a pitcher of water for a refreshing twist. A sprig of mint or basil also provides a great flavour.
Try sparkling water: If you are accustomed to sugary soda, switching to sparkling or mineral water can provide a similar fizzy sensation. Add a squeeze of citrus for extra zest.
Make herbal tea: Unsweetened herbal teas, served hot or iced, contribute to your total fluid intake and come in a wide variety of flavours.
Freeze fruity ice cubes: Freeze fruit pieces or fruit juice in ice cube trays for a colourful and tasty addition to your water.

Leveraging Technology and Tools

In today's digital world, many tools can assist in building and maintaining this habit:

Use a tracker app: Apps like WaterMinder, Waterllama, or Hydro Coach can help you monitor your intake and send regular reminders.
Invest in a smart water bottle: Some bottles connect to your phone and track your consumption, lighting up to remind you when to drink.
Get a reusable, marked bottle: A reusable bottle with measurement markings can serve as a constant visual cue of your progress throughout the day.

Comparison of Hydration Strategies

To illustrate the options available, consider this comparison table:


Strategy	Pros	Cons	Best For
Scheduled Drinking	Structured, easy to follow, ensures consistent intake.	Can feel rigid or like a chore; requires planning.	People who thrive on routine and need reminders.
Flavoured Infusions	Makes water more palatable and enjoyable; adds vitamins.	Requires prep time; some may prefer plain water.	Those who find plain water boring and need variety.
Tracking Apps	High-tech, provides data and reminders, can gamify the process.	Requires a smartphone; some features may be premium only.	Tech-savvy individuals who enjoy tracking progress.
Water-Rich Foods	Contributes to fluid intake naturally; provides nutrients.	Does not replace plain water; need to be mindful of diet.	People who want to supplement their hydration naturally.
Carrying a Bottle	Convenient and always visible, creates a simple habit.	Can be forgotten; bottle size determines refill frequency.	Anyone, as it is the most fundamental strategy.

Conclusion

Achieving the 2.7 litre daily water intake is a worthwhile goal that significantly benefits overall health, from improving energy levels and skin health to aiding digestion and waste removal. The key is consistency and finding a method that works for your lifestyle. By implementing a simple schedule, enhancing flavour, or using modern tracking tools, you can transform a seemingly large task into a simple, healthy habit. Remember to spread your intake throughout the day and listen to your body's signals. For more detailed nutritional guidance, consider consulting an expert at the Academy of Nutrition and Dietetics at eatright.org.

Potential Risks of Excessive Intake

While the focus is on achieving adequate hydration, it's important to be aware of the rare but serious risk of overhydration, or hyponatremia. Drinking too much water too quickly can dilute the body's sodium levels, which is especially a risk for endurance athletes or individuals with certain medical conditions. The kidneys can process a limited amount of water per hour, so it's always best to spread your intake consistently. Symptoms of hyponatremia can include nausea, headaches, and confusion. If you have a pre-existing medical condition, consult your doctor regarding your daily fluid needs.

Frequently Asked Questions

No, while 2.7 litres (91 oz) is a general guideline for many healthy women, individual needs vary based on factors like weight, activity level, climate, and overall health. Always listen to your body's thirst signals.

Yes, caffeinated beverages do contribute to your total fluid intake, contrary to a common myth. However, plain water remains the best choice for hydration, and sugary or caffeinated drinks should be consumed in moderation.

Symptoms of dehydration can include dark-coloured urine, weakness, fatigue, dry mouth, headaches, and confusion. Consistent mild dehydration can also affect mood and concentration.

Yes, excessive intake in a short period can lead to a rare but serious condition called water intoxication, or hyponatremia. The kidneys can only process a certain amount of fluid per hour, so it's important to spread your intake throughout the day.

Set regular reminders on your phone, use a dedicated hydration-tracking app, keep a full water bottle visible on your desk, and link drinking water to routine activities like meals or breaks.

Adequate hydration supports numerous bodily functions, including joint lubrication, regulating body temperature, flushing out waste, maintaining healthy skin, and protecting sensitive tissues.

Yes, individuals with certain health conditions, such as kidney, heart, or liver problems, or those taking specific medications, should consult a healthcare professional regarding their fluid intake.