Water Intake
How Much Water Should You Drink Daily?
Water is essential for life, making up about 60% of your body weight. Every cell, tissue, and organ in your body needs water to work properly. For example, water gets rid of wastes through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and protects sensitive tissues.
The "8 glasses a day" rule is a good start, but individual needs vary based on your weight, activity level, and the climate you live in. This calculator helps you estimate your personal hydration needs.
The Formula
While there is no single formula that fits everyone, a common guideline used by health professionals is based on body weight:
Water (Liters) = Weight (kg) × 0.033
If you exercise, you should add roughly 0.35 liters (350ml) for every 30 minutes of activity.
Signs of Dehydration
- Extreme thirst
- Less frequent urination
- Dark-colored urine
- Fatigue
- Dizziness
- Confusion
FAQ
Does coffee count towards my water intake?
Yes, but in moderation. While caffeine has a mild diuretic effect, beverages like coffee and tea still contribute to your overall hydration. However, plain water is always the best choice.
Can I drink too much water?
Yes, drinking too much water can lead to hyponatremia, a condition where sodium levels in the blood become dangerously low. This is rare in healthy adults but can happen to athletes who drink excessive amounts of water without replacing electrolytes.