How we calculate your water needs
- Baseline: 35 ml per kg of body weight
- Exercise: +350 ml for every 30 minutes of activity
- Hot or humid climate: +500 ml per day
These are general guidelines for healthy adults. Needs vary with age, health conditions, pregnancy and breastfeeding — pale yellow urine is a simple sign you're well hydrated.
Easy ways to drink more water
- Drink a glass when you wake up and with every meal.
- Keep a refillable bottle on your desk or in your bag.
- Add lemon, cucumber or mint if you find plain water boring.
- Log each glass in a water tracker so you can see your progress.
Learn more in how much water should you drink per day (and why it affects weight loss). Caloura includes a one-tap water tracker alongside your calorie and macro targets.