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Hydration Tips
Start Your Day
Drink a full glass of water right after waking up to kickstart metabolism.
Set Reminders
Use your phone to remind you every hour — consistency beats big gulps.
Carry a Bottle
A visible water bottle is the single best behavioural cue for drinking more.
Eat Water-Rich Foods
Cucumber, watermelon & lettuce contribute up to 20% of your daily water.
Hydrate Before Exercise
Drink 500 ml of water 2 hours before any workout session.
Adjust for Heat
For every hour in hot weather, add an extra 250–500 ml to your intake.
Frequently Asked Questions
How much water should I drink per day?
The general recommendation is 8 glasses (about 2 litres) per day, but your actual needs depend on your body weight, activity level, climate, and health status. Our calculator personalizes this figure for you using established nutritional science formulas.
Does the "8 glasses a day" rule apply to everyone?
No. The 8×8 rule is a helpful starting point, but it does not account for individual differences. A 100 kg athlete in a tropical climate needs far more water than a 50 kg sedentary person in a cool environment. Always use a personalized calculation.
Do coffee and tea count toward my daily water intake?
Yes, partly. Despite mild diuretic effects, coffee and tea still contribute net positive hydration. However, it's best to count them at about 80% of their volume compared to plain water, and continue drinking water throughout the day.
How does body weight affect water needs?
Larger bodies have more cells requiring hydration and produce more metabolic waste that needs flushing. The standard starting formula is 35 ml of water per kilogram of body weight per day, adjusted for activity and climate.
What are the signs of dehydration?
Early signs include dark yellow urine, headache, fatigue, and difficulty concentrating. Moderate dehydration can cause dizziness and dry mouth. If you experience severe thirst, rapid heartbeat, or confusion, seek medical attention immediately.
Can I drink too much water?
Yes. Overhydration (hyponatraemia) is rare but possible, especially for endurance athletes. Do not exceed 1 litre per hour of continuous intake. The calculator results represent a healthy daily spread — not a maximum to race toward in a single sitting.