❓ Frequently Asked Questions
How much water should I drink a day?
A general guideline is about 30-35ml per kg of body weight. For a 70kg person, that's roughly 2.1-2.5 liters daily. However, needs vary based on activity, climate, and health conditions.
Does coffee count towards water intake?
Yes, moderate coffee and tea consumption contributes to hydration. However, pure water is still the best choice. The diuretic effect of caffeine is mild and doesn't fully offset the fluid intake.
How do I know if I'm drinking enough water?
Check your urine color - pale yellow indicates good hydration. Dark yellow suggests you need more water. Other signs of dehydration include thirst, dry mouth, fatigue, and headaches.
Should I drink more water when exercising?
Yes! Drink 500ml 2-3 hours before exercise, 200-300ml every 15-20 minutes during exercise, and replenish after. For intense workouts over an hour, consider electrolytes.
Can I drink too much water?
Yes, overhydration (hyponatremia) is possible but rare. It's most common in endurance athletes. Spread your intake throughout the day rather than drinking large amounts at once.
Does age affect water needs?
Yes, older adults may have reduced thirst sensation and should consciously maintain hydration. Children and pregnant/nursing women also have different requirements.
Is 8 glasses a day accurate?
The "8x8 rule" (eight 8-oz glasses) is a simplified guideline. Actual needs depend on body weight, activity, and environment. Use our calculator for a personalized recommendation.
What foods help with hydration?
Watermelon (92% water), cucumbers (95%), oranges, strawberries, lettuce, and soups all contribute to hydration. About 20% of daily water intake comes from food.