Find out how much water you should drink daily.
Water is essential for virtually every bodily function. It regulates temperature, transports nutrients, removes waste, lubricates joints, and supports cognitive function. Despite its importance, many people are chronically under-hydrated without realizing it.
A general guideline is to drink about 33 ml of water per kilogram of body weight daily. However, this baseline increases with physical activity, hot climates, high altitude, illness, and pregnancy or breastfeeding. This calculator adjusts for your activity level and climate.
Early signs of dehydration include thirst, dark yellow urine, fatigue, headache, dry mouth, and decreased urination. More severe dehydration can cause dizziness, rapid heartbeat, confusion, and in extreme cases, organ failure. Monitor your urine color — pale yellow indicates good hydration.
Carry a reusable water bottle, set reminders to drink, eat water-rich foods like fruits and vegetables, drink before you feel thirsty, and have a glass of water with every meal. Remember that coffee, tea, and other beverages also contribute to your daily fluid intake.