Calculate how much water you should drink each day based on your body weight, activity level and climate.
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How This Works
Base calculation: 35ml per kg of body weight (general recommendation). This is then adjusted for activity level (exercise increases sweat loss), climate (heat and humidity increase fluid needs), and pregnancy/breastfeeding. Approximately 20% of daily fluid intake typically comes from food (fruits, vegetables, soups).
Yes — despite the diuretic effect of caffeine, research shows that moderate coffee and tea consumption (up to 4–5 cups/day) does count toward fluid intake. The mild diuretic effect is outweighed by the water content. However, alcohol is a genuine diuretic and does not count toward hydration — for every alcoholic drink, drink an additional glass of water. Plain water, herbal teas, and milk are the best hydration sources.