Body weight (kg)
Activity level
Climate
Daily water intake (click to copy)
Frequently Asked Questions
How much water should I drink per day?
The standard recommendation is 35ml per kg of body weight as a baseline, adjusted for activity and climate. A 70kg moderately active person in a temperate climate needs roughly 2.5–3 litres per day. The '8 glasses a day' rule is a rough approximation — individual needs vary significantly.
Does coffee count toward water intake?
Yes. Despite the myth, caffeinated drinks like coffee and tea do count toward daily fluid intake. While caffeine has a mild diuretic effect, the net fluid from coffee is still positive — you retain more water than you lose from the caffeine effect.
How do I know if I'm dehydrated?
The most reliable indicator is urine colour: pale yellow = well hydrated, dark yellow/amber = dehydrated. Other signs include thirst (which only appears after mild dehydration), headaches, reduced concentration, dry mouth, and decreased performance during exercise.
Does water intake help with weight loss?
Drinking water before meals can reduce calorie intake by creating a feeling of fullness. Cold water also slightly raises metabolism as the body heats it. These effects are modest — water supports weight loss as part of a calorie-controlled diet, but is not a primary driver of fat loss.