Estimate how much water you should drink each day based on your body weight, activity level and climate.
Water supports temperature regulation, joint lubrication, nutrient transport and cognitive function. Individual needs vary with body size, activity and environment — this calculator gives a practical starting point.
Needs vary with body size, climate and activity. A common starting point is about 30–35 ml per kg of body weight, then adjust for exercise and heat.
Yes, most non-alcoholic fluids contribute. Plain water is still the simplest default, especially around training.
Excessive intake in a short time can be harmful (hyponatremia). Sip across the day rather than forcing large amounts at once.
Pale yellow urine, steady energy and not feeling excessively thirsty are practical signs. Dark urine and headaches can signal you need more fluid.