Estimate daily hydration needs from body weight, activity and climate.
This uses the common guideline of about 35 ml of water per kilogram of body weight, plus extra to replace fluids lost during exercise. Hot climates and illness increase needs further.
Daily water intake
Water (ml) = 35 × weight (kg) + 12 × weight (kg) × exercise (hours)
This is an estimate and not medical advice. Individual hydration needs vary with health, climate, and activity level. Consult a healthcare professional if you have concerns about fluid intake.
Yes — water in tea, coffee, milk, and water-rich foods all contribute to hydration, though plain water is the best primary source.
Rarely, but drinking extreme amounts in a short time can dangerously dilute blood sodium. Spread intake through the day and listen to your thirst.