Calculate Your Water Needs
Hydration Guidelines
Basic Formula
35ml per kg of body weight as a starting point
Exercise Addition
Add 500-750ml for every hour of exercise
Signs of Good Hydration
- • Pale yellow urine
- • Urinating every 2-4 hours
- • Moist lips and mouth
- • Good energy levels
Dehydration Warning Signs
- • Dark yellow urine
- • Headache or dizziness
- • Dry mouth or lips
- • Fatigue or weakness
Hydration Tips
- • Start your day with a glass of water
- • Keep a water bottle with you
- • Eat water-rich foods (fruits, vegetables)
- • Set reminders to drink regularly
- • Monitor your urine color