You have probably heard the “eight glasses a day” rule. It is a good starting point, but the right amount of water depends on your body, your activity level and even the weather outside.
A simple way to calculate your daily intake
Most nutritionists recommend around 30–35 ml of water per kilogram of body weight. For a person weighing 70 kg that is roughly 2.1–2.5 litres a day, including water from food and other drinks.
- Add 0.5–1 litre on days with intense workouts.
- Drink a little more in hot weather or in air-conditioned offices.
- Start your morning with a glass of water before coffee.
Make it a habit
Keep a bottle on your desk, set gentle reminders on your phone and choose water you actually enjoy drinking. Clean, fresh-tasting water makes staying hydrated effortless.