Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your
caloric load and improve every aspect of your health.
Your Daily Water Goal
Calculate your recommended daily water intake based on your weight and activity level.
Recommended Water Intake by Age and Weight
Adults: 30-35ml per kg of body weight
Children (4-13 years): 1.5-2.5 liters per day
Teenagers: 2-3 liters per day
Pregnant women: Additional 300ml per day
Breastfeeding women: Additional 700ml per day
Note: These are general guidelines. Your needs may vary based on climate, exercise levels, and overall health.
Hydration Heroes
See how you stack up against other water warriors!
Streak
Points
Hydration Tips
Benefits of Staying Hydrated
Improves physical performance
Boosts energy levels and brain function
May help prevent and treat headaches
Helps maximize physical performance
Helps with weight loss and maintenance
Signs of Dehydration
Thirst and dry mouth
Dark urine color
Fatigue and dizziness
Headache
Dry skin and reduced elasticity
When you drink water, you are at your most potential to do anything and everything.