How Many Calories Should You Eat to Lose Weight?
Discover the science behind calorie deficit and how to calculate the right amount for your body.
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How Much Water Should You Drink a Day?
Hydration isn't just about numbers—it's about tuning into your body and your lifestyle.
The 8-Glasses Rule: A Myth?
We’ve all heard it: “Drink 8 glasses of water a day.” While it’s a decent guideline, it doesn’t account for your weight, how much you exercise, or even the weather. Hydration is personal. One size doesn’t fit all.
So, How Much Do You Really Need?
A better estimate is based on body weight. A common formula is:
30–40 ml of water × your weight in kg or 0.5–0.7 oz × your weight in pounds
Someone weighing 70kg needs roughly 2.1 to 2.8 liters daily. That’s before adding exercise or hot weather into the mix.
When You Need Even More
- 🏋️♀️ After workouts: add 500–700ml per hour of intense exercise
- ☀️ In hot climates: increase by 20–30%
- 🤰 Pregnant or breastfeeding? You may need 2.5–3.0 liters or more
Check Your Hydration (Without Overthinking It)
The best way? Check your urine color. Pale yellow = hydrated. Dark yellow = drink more. Simple, science-backed, and free.
Pro Tip: Don’t Just Drink—Eat It
Foods like watermelon, cucumber, oranges, lettuce, and soups contribute to hydration. Up to 20% of your daily intake may come from food.
Want It Tailored to You?
Use our Daily Water Intake Calculator to get your personalized hydration target in seconds.
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