Question 1

How much water should I drink per day?

Accepted Answer

A common guideline is 30–35 ml per kg of body weight. For a 70 kg person: 2.1–2.45 liters (about 8–10 glasses). Active individuals need more. The NHS recommends a minimum of 1.2 liters (6–8 glasses) per day.

Question 2

Does exercise affect water needs?

Accepted Answer

Yes. You lose approximately 0.5–1 liter of fluid per hour of exercise through sweat. Our calculator adds 350 ml for every 30 minutes of exercise as a base adjustment. Very intense exercise or hot weather requires even more.

Question 3

Does coffee count toward water intake?

Accepted Answer

Caffeinated drinks have a mild diuretic effect, but research shows regular coffee/tea drinkers still achieve net hydration. However, they do not hydrate as effectively as plain water. Count them as approximately 75–80% of their volume.

Question 4

What are signs of dehydration?

Accepted Answer

Dark urine (dark yellow = dehydrated, pale yellow = hydrated), thirst, headache, fatigue, dizziness, and dry mouth. Urine color is the simplest daily hydration check.

Question 5

Can you drink too much water?

Accepted Answer

Yes — this is called hyponatremia (water intoxication). It can happen when consuming extreme amounts (4+ liters in a few hours), especially during endurance sports. For normal individuals, kidneys can process about 0.8–1 liter per hour.

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How much water should I drink per day?

Does exercise affect water needs?

Does coffee count toward water intake?

What are signs of dehydration?

Can you drink too much water?

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