Calculate Your Water Needs
Determine how much water you should drink daily for optimal hydration.
Understanding Your Water Needs
Proper hydration is essential for all bodily functions including circulation, metabolism, and temperature regulation.
How It's Calculated
The standard recommendation is 30-35ml per kg of body weight, adjusted for:
- Activity level: More exercise = more water needed
- Climate: Hot weather increases water requirements
- Pregnancy/breastfeeding: Add 300-500ml daily
Signs of Proper Hydration
- Pale yellow urine
- Regular urination (4-7 times daily)
- No persistent thirst
Water-Rich Foods
Remember that about 20% of your water intake comes from foods like:
- Cucumbers (96% water)
- Watermelon (92% water)
- Strawberries (91% water)
- Spinach (91% water)