How much water should you drink per day?
Daily water needs depend on body weight, physical activity and climate conditions. The general recommendation is about 33 ml of water per kilogram of body weight per day. For example, a person weighing 70 kg should drink approximately 2.3 litres of water daily.
How to calculate daily water intake?
Water intake is calculated using the formula: weight (kg) × 33 ml. This base amount is adjusted for activity level (multiplier from 1.0 to 1.5) and climate conditions (multiplier from 1.0 to 1.2). More active people and those living in hot climates should drink more water.
What is the water intake formula?
Formula: Daily intake = weight × 33 ml × activity multiplier × climate multiplier. Activity multipliers: sedentary — 1.0; light activity — 1.1; moderate — 1.2; active — 1.35; very active — 1.5. Climate multipliers: temperate — 1.0; hot — 1.1; hot and humid — 1.2.
Water intake calculation examples
70 kg, moderate activity, temperate climate: 70 × 33 × 1.2 × 1.0 = 2,772 ml ≈ 2.8 l per day (about 11 glasses).
60 kg, sedentary, hot climate: 60 × 33 × 1.0 × 1.1 = 2,178 ml ≈ 2.2 l per day (about 9 glasses).
90 kg, active, hot and humid climate: 90 × 33 × 1.35 × 1.2 = 4,812 ml ≈ 4.8 l per day (about 19 glasses).
When should you drink more water?
Water needs increase in hot weather, during intense exercise, when ill with fever, during pregnancy and breastfeeding. You also need more water when consuming lots of coffee or salty foods. Monitor your urine colour — pale yellow indicates adequate hydration.
What are the signs of dehydration?
Common signs of dehydration include thirst, dark urine, headache, fatigue, dry mouth and dry skin. Long-term dehydration can lead to kidney stones, constipation and difficulty concentrating. It is important to drink water regularly throughout the day rather than waiting until you feel thirsty.