How much water should I drink per day?

Daily water intake depends on weight, gender, activity level, and climate. On average, 30-35 ml of water per 1 kg of weight is recommended. With active training and in hot climates, the need increases.

Does the water norm include other drinks?

The water norm includes pure water and other drinks (tea, coffee, juices). However, it's better to get most of the norm from pure water, as it is better absorbed by the body.

How does climate affect water needs?

In hot climates, water needs increase by 20-30% due to increased sweating. In cold climates, the need may be slightly lower, but it's still important to maintain water balance.

Should I drink water during training?

Yes, during training it's important to drink water in small portions every 15-20 minutes. This helps maintain water balance and prevents dehydration.

Can I drink too much water?

Excessive water intake (more than 4-5 liters per day without need) can lead to hyponatremia. Follow the calculator recommendations and listen to your body.

Water Intake Calculator

Proper hydration is essential for skin youth and metabolism. Adjust parameters below to find your daily intake.

Weight (kg)70 kg

Gender

Activity Level

Climate

Important Information

If you have chronic diseases, pregnancy, or are taking medication — consult your physician to establish a precise hydration routine.

Water Intake Calculator

Important Information

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