Discover your personalized daily water intake based on your weight, age, and activity level for optimal health and wellness.
Calculate NowStay hydrated throughout the day for optimal health
Drink a glass of water first thing in the morning to kickstart your hydration and metabolism after hours of sleep.
Keep a reusable water bottle with you throughout the day as a constant reminder to stay hydrated wherever you go.
Include fruits and vegetables with high water content like cucumbers, watermelon, and oranges in your diet.
Proper hydration is essential for nearly every bodily function. Water regulates body temperature, lubricates joints, transports nutrients, flushes waste products, and supports cognitive function. Even mild dehydration can cause fatigue, headaches, and impaired concentration.
While rare, it is possible to drink too much water, leading to a condition called hyponatremia. This occurs when the sodium levels in your blood become dangerously diluted. For most healthy adults, drinking when thirsty and monitoring urine color (aim for pale yellow) is sufficient to maintain proper hydration without overdoing it.
Yes, beverages like tea, coffee, milk, and juice contribute to your daily fluid intake. However, water is the healthiest choice as it's calorie-free and doesn't contain added sugars. Be mindful that caffeinated drinks may have a mild diuretic effect, but they still contribute to hydration.
Physical activity increases fluid loss through sweat. For moderate exercise, add 400-600ml (14-20oz) of water to your daily intake. For intense workouts lasting more than an hour, consider sports drinks to replace electrolytes lost through sweat.