Calculate your recommended daily water intake based on body weight, activity level, and environmental factors.
Frequently Asked Questions
A general guideline is to drink about 35 ml per kg of body weight (about 0.5 oz per pound). For a 70 kg person, that is roughly 2.5 liters per day. However, needs increase with exercise, hot climate, high altitude, and illness. The old 8-glasses rule is a reasonable minimum but not individually tailored.
Yes, moderate coffee and tea consumption does count toward your daily fluid intake. While caffeine has a mild diuretic effect, the net hydration from coffee is still positive. Studies show that up to 3-4 cups of coffee per day do not cause significant dehydration in habitual drinkers.
The easiest indicator is urine color. Pale yellow (like lemonade) indicates good hydration. Dark yellow or amber suggests you need more water. Other signs of dehydration include thirst, dry mouth, fatigue, headache, and decreased urine output.
Yes. The American College of Sports Medicine recommends drinking 400-600 ml (14-22 oz) 2 hours before exercise, 150-350 ml (6-12 oz) every 15-20 minutes during exercise, and replacing 150% of fluid lost after exercise. Weigh yourself before and after to estimate sweat loss.
Yes, though it is rare. Hyponatremia (water intoxication) occurs when sodium levels become dangerously low from excessive water intake. This is most common in endurance athletes who drink large amounts of plain water during prolonged exercise. For most people, the kidneys can handle up to 0.8-1.0 liter per hour.