PumpyAn estimate for guidance – not medical advice.
How much water is right?
A good rule of thumb is 30–35 ml per kilogram of body weight. Exercise, heat or heavy sweating add to that – roughly half a litre extra per 30 minutes of training.
You also get fluid from food (fruit, vegetables, soups). Your urine should be pale yellow – a simple everyday check.
FAQ
Can you drink too much?
In extreme amounts yes, but that is very rare in everyday life. Spread the amount across the day instead of drinking it all at once.
Does coffee count as fluid?
Yes. The often-cited "dehydrating" effect of coffee is small – moderate coffee intake contributes to your fluid balance.
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