Nutrition & supplements
How much water should you drink per day?
Recommended liters of water per day based on weight and physical activity.
Quick answer
A practical estimate: 35 ml per kg of body weight, plus about 350 ml per 30 minutes of exercise. At 75 kg with no sport: 75 × 35 = 2,625 ml ≈ 2.6 litres. Add 60 minutes of training and the total rises to about 3.3 litres.
Recommended water per day
2.6 liters
- Base need (35 ml/kg)
- 2.6 liters
- Glasses (250 ml / 8 oz)
- 11
Estimate of 35 ml per kg plus roughly 350 ml per 30 minutes of sport. Hot weather and breastfeeding increase the need. Part of your fluids also comes from food.
How it works
The old "8 glasses" rule ignores body size and sweat loss. Urine colour is a simple check: pale yellow is fine; dark amber means drink more. Food (fruit, soup, vegetables) contributes roughly 20% of daily fluid intake.
Frequently asked questions
Can you drink too much water?+
Yes — hyponatremia (dangerously low sodium) can occur from excessive intake, especially during long endurance events. For most people, thirst and the 35 ml/kg guideline keep intake in a safe range.
Does coffee dehydrate you?+
Mildly at very high doses, but habitual coffee drinkers develop tolerance. A few cups count toward fluid intake net of the small diuretic effect. Alcohol, by contrast, is a net dehydrator.
How much more water in hot weather?+
Add 500 ml–1 litre on hot or humid days, more if you sweat heavily outdoors. There is no single formula — weigh yourself before and after exercise: each kg lost is roughly 1 litre of fluid to replace.
Do breastfeeding women need more water?+
Yes — lactation increases needs by about 700 ml/day above pre-pregnancy intake. Use body weight × 35 ml as a floor, then add for nursing and activity. Drink to thirst.
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