How Much Liters of Water Should I Drink a Day

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If you sweated through a spin class or a hot yoga session, you’re losing electrolytes, not just water. Plain H2O isn’t enough then—you need something with sodium and potassium. A pinch of salt in your water or a bite of a banana works magic.

Water Intake Calculator - How Much Water Should You Drink?

For moderate activity (a brisk walk or a gentle jog), add about 300-500ml per hour of exercise. And no, sipping while you Netflix doesn’t count as active hydration. Your weekend lie-in can push you behind, so drink an extra glass before your first coffee.

When You’re Sick, Stressed, or Just Tired

Fever, the flu, or even a heavy night out? Bump your intake by 500ml. Alcohol is a diuretic—it literally steals water from your cells. That hangover headache? It’s mostly dehydration. A glass of water between drinks is your best party trick.

Stress also increases your body’s water needs. Cortisol, the stress hormone, can mess with your fluid balance. So if your day is a disaster, drink up—it’s a low-stakes way to feel in control. Your brain tissue is 75% water; a hydrated brain thinks clearer.