Note: This is only an estimate. Your actual needs depend on factors such as temperature, activity level, and health. This tool should not be used as a medical diagnostic aid.

Tips for staying hydrated

• Start your day with a glass of water.
• Always carry a refillable water bottle with you.
• Drink extra water when you exercise and in hot weather.

Why water matters

Water is much more than a thirst quencher — it’s the foundation of your health. About 60% of your body is made up of water, and without enough fluids, many processes don’t function properly. Hydration supports energy, focus, digestion, circulation, and helps your body remove waste.

Water and weight loss: how it works

• It boosts your metabolism.
• It suppresses hunger (we often confuse thirst with hunger).
• It promotes fat burning, especially when you are active.

Replace soda, fruit juices, or lattes with water more often, and you’ll save dozens to hundreds of calories a day without noticing.

Weight loss = more than just drinking water

• Nutrition: Choose unprocessed, nutrient-dense meals with plenty of protein and fiber.
• Exercise: Stay active daily. Walking, taking the stairs, cycling — it all counts.
• Sleep: Good sleep helps balance hunger hormones and reduces cravings.

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