How Much Water Do You Need?

The common "8 glasses a day" rule isn't accurate for everyone. Your water needs depend on several factors.

Basic Formula

Daily Water (liters) = Weight (kg) × 0.033

For a 70 kg person: 70 × 0.033 = 2.3 liters

Calculate your needs: Water Intake Calculator

Factors Affecting Water Needs

| Factor | Adjustment | |--------|------------| | Exercise | +500ml per 30 min | | Hot Climate | +20-30% | | Pregnancy | +300ml | | Breastfeeding | +700ml | | Illness/Fever | +500-1000ml |

Signs of Dehydration

• 🟡 Dark yellow urine
• 😴 Fatigue
• 🤕 Headaches
• 🏜️ Dry mouth
• 😵 Dizziness

Benefits of Proper Hydration

1. Better Energy - Fight fatigue
2. Weight Loss - Boosts metabolism
3. Clear Skin - Flushes toxins
4. Brain Function - Improves focus
5. Digestion - Prevents constipation

Tips to Drink More Water

• Start your day with a glass
• Keep a bottle at your desk
• Set hourly reminders
• Eat water-rich fruits
• Flavor water with lemon/cucumber

Related Calculators

• Water Intake Calculator
• Calorie Calculator
• BMI Calculator