There is no single amount that works for everyone.
Fluid needs vary depending on:
Age
Activity level
Climate
Body size
Health conditions
Pregnancy or breastfeeding
Instead of focusing on a specific number of glasses, many experts recommend drinking enough fluids so your urine remains light yellow most of the time.
People who exercise heavily or live in hot climates often need more fluids.
Foods That Help With Hydration
Water isn’t your only source of fluids.
Many foods naturally contribute to hydration, including:
Cucumbers
Watermelon
Oranges
Strawberries
Celery
Tomatoes
Lettuce
Soups and herbal teas can also contribute to daily fluid intake.
When Strong-Smelling Urine May Signal Something More
Hydration isn’t always the entire answer.
Seek medical attention if strong-smelling urine occurs alongside:
Burning during urination
Blood in the urine
Fever
Lower back or side pain
Frequent urination
Difficulty urinating
Persistent cloudy urine
Nausea or vomiting
These symptoms may indicate a urinary tract infection, kidney stones, or another condition requiring treatment.
Urinary Tract Infections
One of the most common causes of foul-smelling urine is a urinary tract infection (UTI).
Other symptoms may include:
Burning with urination
Frequent urges to urinate
Pelvic discomfort
Cloudy urine
Blood in the urine
UTIs require medical evaluation and often need antibiotics.
