To function well, women should drink around 9 cups of water (~ 2.2 liters) and men about 13 cups (~ 3 liters) spread evenly throughout the day.
The individual water intake varies depending on how much and how intense you exercise, on your environment (such as the climate zone), illness (for example diarrhea), health conditions, pregnancy or breastfeeding, and also on your diet. For instance, if you eat more healthy fiber you would also have to increase your water intake. Otherwise it might lead to constipation instead of helping with digestion.
How important is water?
Water should always be your first choice when choosing beverages. Drinking water is important as water is essential in the body - even mild dehydration can have a negative impact on the mental and physical performance. As a general rule, if you drink enough water you’ll rarely feel thirsty and your urine is colorless or light yellow.
What if I find water too boring?
If you want to flavor your water up, cut some fresh mint, cucumber, orange or lemon slices and add it to your bottle. Or get a herbal or spice tea and best without artificial aroma. Try it and see how much easier it becomes to increase your water intake.