Health guide
How Much Water Should You Drink a Day?
Forget rigid rules. Your water needs depend on your size, your climate and how much you sweat — here's a simple way to get it right.
A simple formula
A practical baseline is 30–40 ml of water per kg of bodyweight per day.
| Bodyweight | Baseline (≈35 ml/kg) |
|---|---|
| 50 kg | ~1.75 L |
| 70 kg | ~2.5 L |
| 90 kg | ~3.1 L |
Add 500–750 ml for every hour of exercise, and more in hot, humid weather.
Signs you're not drinking enough
- Dark yellow urine (aim for pale straw colour)
- Headaches, fatigue, poor focus
- Feeling hungry when you're actually thirsty
- Reduced performance and pump in the gym
Why it matters for fitness
Even mild dehydration drops strength, endurance and concentration. Water also helps appetite control — thirst is often mistaken for hunger, which can sabotage a calorie deficit.
Easy habit: a glass on waking, one before each meal, and a bottle at your desk. You'll hit your target without thinking about it.
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