Find out exactly how much water you should drink each day based on your weight, activity level, and climate.
The base formula uses 35ml per kg of bodyweight (or about 0.5 oz per lb). This is then adjusted upward for higher activity levels and hot/humid climates which increase sweat losses. Individual needs vary — these are science-based starting points.
Plain water is best, but milk, juice, herbal teas, and even coffee and caffeinated tea contribute to your daily fluid intake. Alcohol is dehydrating and should not be counted. Foods like fruits, vegetables, and soups also contribute significantly — roughly 20% of daily water intake comes from food for most people.