Daily hydration needs based on body weight, activity, and climate
Last reviewed: January 2025
Hydration Tips
• Start your day with a glass of water
• Drink before, during, and after exercise
• Eat water-rich foods like cucumber, watermelon, and oranges
• Carry a reusable water bottle to track intake
• Pale yellow urine usually indicates good hydration
• Increase intake when ill, pregnant, breastfeeding, or in hot weather
The standard recommendation is around 33ml of water per kg of body weight, plus extra for exercise and hot climates. Individual needs vary — consult your physician if you have kidney, heart, or thyroid conditions.