How much water should I drink daily?

The general recommendation is about 35 ml of water per kg of body weight, plus additional water for physical activity (about 350-500 ml per hour of exercise). For a 70 kg person with moderate activity, this would be approximately 2.5-3 liters daily. Individual needs may vary based on climate, health conditions, and other factors.

Does coffee or tea count toward my daily water intake?

Yes, coffee, tea, and other non-alcoholic beverages contribute to your daily fluid intake. However, caffeinated beverages may have mild diuretic effects, so water should still make up the majority of your hydration. Soups, fruits, and vegetables with high water content also contribute to overall hydration.

What are the signs of dehydration?

Common signs of dehydration include thirst, dark yellow urine, dry mouth, fatigue, dizziness, headache, and decreased urine output. Severe dehydration can cause rapid heartbeat, sunken eyes, confusion, and fainting. Urine color is one of the best indicators - pale yellow typically indicates good hydration.

Hydration Calculator - Daily Water Intake Needs & Reminder

⚖️ Your Weight (kg)

🏃 Activity Level (hours of moderate exercise/day)

🌡️ Climate Conditions

Your Personalized Hydration Plan

0 liters

📊 Your Daily Water Goal

Approximately 0 standard water bottles (500ml each)

💡 Hydration Tips & Schedule

⏰ Morning: Drink 2 glasses upon waking
🌅 Before meals: 1 glass 30 minutes before eating
🏃 During exercise: 250ml every 15-20 minutes
🌙 Evening: Complete intake 2 hours before bed
🎯 Pro tip: Carry a water bottle to track intake

🏥 WHO Hydration Guidelines

💧 Men should consume about 3.7 liters (15.5 cups) of fluids daily
💧 Women should consume about 2.7 liters (11.5 cups) of fluids daily
🚰 About 20% of daily fluid intake comes from food
🌡️ Increase intake in hot weather or during physical activity
🤰 Pregnant and breastfeeding women need additional fluids

Understanding Hydration Needs

Proper hydration is essential for maintaining optimal health and bodily functions. Water regulates body temperature, lubricates joints, transports nutrients, and helps eliminate waste. Even mild dehydration can affect physical performance, cognitive function, and overall well-being.

Factors Affecting Hydration Needs

Several factors influence your daily water requirements:

Body weight: Larger bodies require more water
Physical activity: Exercise increases water loss through sweat
Climate: Hot and humid conditions increase perspiration
Health conditions: Fever, diarrhea, or certain medications may increase needs
Pregnancy/breastfeeding: Additional fluids are needed to support fetal development and milk production

Signs of Proper Hydration

You're likely well-hydrated if you experience: pale yellow urine, rarely feel thirsty, have regular bathroom breaks (4-7 times daily), and maintain good skin elasticity. Dark yellow urine, dry mouth, fatigue, and dizziness may indicate dehydration.

Recommended Hydration Products

Products to help you stay hydrated:

💧

Smart Water Bottle

$39.99

⏰

Hydration Reminder App

$4.99

🏃

Electrolyte Supplements

$24.99

❓ Frequently Asked Questions

➕ How much water should I drink daily?: The general recommendation is about 35 ml of water per kg of body weight, plus additional water for physical activity (about 350-500 ml per hour of exercise). For a 70 kg person with moderate activity, this would be approximately 2.5-3 liters daily. Individual needs may vary based on climate, health conditions, and other factors.
➕ Does coffee or tea count toward my daily water intake?: Yes, coffee, tea, and other non-alcoholic beverages contribute to your daily fluid intake. However, caffeinated beverages may have mild diuretic effects, so water should still make up the majority of your hydration. Soups, fruits, and vegetables with high water content also contribute to overall hydration.
➕ What are the signs of dehydration?: Common signs of dehydration include thirst, dark yellow urine, dry mouth, fatigue, dizziness, headache, and decreased urine output. Severe dehydration can cause rapid heartbeat, sunken eyes, confusion, and fainting. Urine color is one of the best indicators - pale yellow typically indicates good hydration.
➕ Can you drink too much water?: Yes, though rare, overhydration (hyponatremia) can occur when you drink excessive amounts of water in a short period, diluting sodium levels in your blood. This is most common among endurance athletes. Symptoms include nausea, headache, confusion, and in severe cases, seizures. Most people should aim for steady hydration throughout the day rather than large volumes at once.
➕ How does age affect hydration needs?: Older adults often have reduced thirst sensation and may be at higher risk of dehydration. Children have higher water requirements relative to their body weight and are more susceptible to dehydration. Infants and elderly individuals need special attention to ensure adequate hydration, as they may not always recognize or communicate thirst effectively.

⚠️ Medical Disclaimer: This calculator provides general guidelines only and is not a substitute for professional medical advice. Individual hydration needs may vary based on health conditions, medications, and other factors. Consult with a healthcare provider for personalized recommendations, especially if you have kidney problems, heart conditions, or other health concerns.