Proper hydration improves energy levels, brain function, digestion and skin health. Even mild dehydration (1-2%) can impair concentration and physical performance. The classic "8 glasses" is a minimum — most people need more.
Water makes up about 60% of your body weight and is essential for every cellular function. Even mild dehydration (1-2% of body weight) can impair concentration, reduce physical performance, and cause headaches.
Proper hydration supports: digestion and nutrient absorption, body temperature regulation, joint lubrication, skin health, kidney function, and cognitive performance.
The classic "8 glasses a day" (2 liters) is a minimum. Actual needs vary based on:
Body weight: A common formula is 30-35 ml per kg of body weight (e.g., 70 kg × 33 ml = 2.3 L).
Activity: Every 30 minutes of exercise requires an additional 300-500 ml of water.
Climate: Hot or humid weather increases fluid loss through sweat. Add 300-500 ml in hot conditions.
Drink a glass of water when you wake up, carry a water bottle with you, set reminders on your phone, eat water-rich foods (cucumbers, watermelon, oranges, celery), and track your intake with Kcalibra in Telegram.
Individual hydration needs vary. Color of urine (pale yellow = hydrated, dark = need water) is a practical daily indicator.
Log water in Telegram, get reminders, see your weekly hydration trends.
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