How much water do you need?
A common guideline is about 30–35 ml of water per kg of body weight, plus extra for exercise. Your needs rise in hot weather, at altitude, and when active.
Tips to stay hydrated
- Start the day with a glass of water.
- Keep a bottle within reach.
- Drink more around workouts and in the heat.
Frequently asked questions
Does coffee count?
Mostly yes — most beverages contribute, though water is best. Food also provides some water.
Can you drink too much?
Rarely, but excessive intake in a short time can be dangerous. Spread it through the day.