Q1: How much water should I drink per day?
Water needs vary by body weight, activity level, climate, and health. The calculator estimates based on weight and exercise time. General guideline: 30-35ml per kg body weight, plus additional for exercise. Most adults need 2-3 liters (8-12 cups) daily, but individual needs vary.
Q2: Does the "8 glasses a day" rule apply to everyone?
The "8 glasses" (2 liters) is a general guideline but not universal. Needs vary by: body size (larger people need more), activity level (sweat increases needs), climate (hot/arid needs more), health conditions, and diet (water-rich foods contribute). Use calculators or listen to your body's thirst signals.
Q3: Do other beverages count toward water intake?
Yes, most beverages contribute to hydration, but water is best. Coffee, tea, milk, and juice count, though caffeinated drinks have mild diuretic effects. Limit sugary drinks. Water-rich foods (fruits, vegetables) also contribute. Pure water is ideal for hydration without calories.
Q4: How do I know if I'm drinking enough water?
Signs of adequate hydration: light yellow/clear urine, regular urination (every 2-4 hours), no excessive thirst, good energy levels, moist skin. Signs of dehydration: dark yellow urine, infrequent urination, dry mouth, fatigue, headaches, dizziness.
Q5: Can I drink too much water?
Yes, excessive water intake (hyponatremia) is rare but dangerous. It dilutes blood sodium, causing symptoms like nausea, headache, confusion, and in severe cases, seizures or coma. Most people need 2-4 liters daily. Very high intakes (>5-6 liters) without medical need can be problematic.
Q6: Should I drink water during exercise?
Yes, hydrate before, during (every 15-20 minutes), and after exercise. For workouts <1 hour, water is sufficient. For longer/intense sessions, consider electrolyte drinks to replace sodium lost in sweat. Drink when thirsty - your body's thirst mechanism is generally reliable.