Hydration
Water Intake Calculator
How much water you actually need each day — based on your weight, activity, and climate.
Quick Answer
A useful starting point is about 33 ml of water per kg of body weight per day (roughly 2.2 L for a 70 kg adult), with extra fluid for exercise and hot weather.
How much water is enough?
Your body loses water constantly — through breathing, sweat, and urine — and needs replacement to keep every system working. Thirst is a reliable signal, but by the time you feel it you're already slightly dehydrated.
Key Fact
Most adults do well with around 30–35 ml of fluid per kg of body weight per day, adjusted for activity and climate. Food provides roughly 20% of that.
The color of your urine is a simple daily check: pale straw is well-hydrated, dark yellow usually means it's time to drink more.
FAQ
Does coffee or tea count?
Yes. Despite the old myth, caffeinated drinks in normal amounts contribute to your daily fluid intake. Water, milk, and food (especially fruits and vegetables) all count too.
Can you drink too much water?
Yes, though it's rare. Drinking very large volumes very quickly can dilute blood sodium (hyponatremia). Sip through the day rather than chugging huge amounts at once.
Is the 8-glasses rule right?
It's a rough guideline, not a scientific requirement. Actual needs depend on body size, activity, climate, and diet.
Medical disclaimer
Wellenziah content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding a medical condition.