How much water do you actually need to drink every day?

Easiest rule of thumb: ~30–35 ml per kg of body weight per day. So if you’re 70 kg, that’s roughly 2.1–2.5 L. And no stress: that’s total fluids, and some comes from food (soups, veggies, fruit) ☝️

How to tell you’re doing fine:

• Pale yellow pee = you’re golden ✅
• Strong thirst, dark pee, headache = time to hydrate 💧

When you’ll likely need more:

• hot weather, workouts, sauna, lots of coffee/salty food, fever/diarrhea.

Make it easy (not a side quest):

• Drink a glass in the morning and before each meal.
• Carry a 0.5–1 L bottle and aim for 2–3 refills a day.

About our app 📱

• If the app tracks water, set a daily goal (based on your weight) and log each glass/bottle.
• Tip: add quick buttons like “250 ml” and “500 ml”, and turn on reminders every 2–3 hours.

Tiny joke: the “8 glasses a day” rule is a decent starter, but your body isn’t a spreadsheet—it just wants you to remember to drink 😉