Find out how much water your body needs each day.
The base recommendation is approximately 35 mL of water per kilogram of body weight. Activity and heat add to this base. Strenuous exercise in hot weather can double your needs.
Yes. Despite myths about caffeine causing dehydration, moderate coffee and tea consumption still contributes to daily fluid intake. Water-rich foods also count.
Dark yellow urine, fatigue, headaches, and dry mouth are common early signs. Aim for pale yellow urine as a simple daily check.