How Much Water Do You Need?
A general guideline is 30-35 mL per kg of body weight. Active individuals and those in hot climates need more. This calculator adjusts the base recommendation for your activity level and environment.
Staying Hydrated
Proper hydration supports metabolism, cognitive function, and physical performance. Signs of dehydration include thirst, dark urine, fatigue, and headaches. Spread intake throughout the day rather than drinking large amounts at once.