Hydration advice online swings between “sip occasionally” and “carry a jerry can.” After coaching people through Indian summers and AC offices, I prefer ranges plus feedback loops.
A practical starting target
| Body weight | Approx. 35 ml/kg |
|---|---|
| 60 kg | ~2.1 L |
| 70 kg | ~2.5 L |
| 80 kg | ~2.8 L |
Increase when training hard, sweating outdoors, or eating a lot of salty food. Medical conditions (heart, kidney) may need individualized fluid limits — that is clinician territory.
Training days
- Start the session hydrated, not chugging mid-set only.
- Sip during longer workouts.
- Replace fluids after heavy sweat sessions.
Myths
- Water alone does not create a fat-loss deficit.
- You do not need to hurt yourself forcing water.
- Food moisture (dal, fruits, curd) counts toward fluid status.
Key takeaways
- Use ml/kg as a start, then adjust.
- Watch thirst, urine color, performance.
- Heat and training increase needs.
This is educational information, not medical advice. Consult a qualified professional for personal health decisions.
