The general recommendation is about 35ml per kilogram of body weight, adjusted for activity level and climate. This typically translates to 2-3 liters (8-12 cups) for most adults. However, individual needs vary based on factors like exercise, temperature, and health conditions.

Yes, coffee, tea, and other beverages contribute to your daily fluid intake. While caffeine has a mild diuretic effect, studies show that regular coffee and tea drinkers develop tolerance, and these beverages still provide net hydration benefits.

Yes, drinking excessive amounts of water can lead to a condition called hyponatremia (water intoxication), where sodium levels in the blood become dangerously diluted. However, this is rare in healthy adults with normal kidney function. Listen to your body and drink when thirsty.

Good indicators of adequate hydration include light yellow or clear urine, infrequent thirst, and maintaining energy levels throughout the day. Dark yellow urine, persistent thirst, and fatigue may indicate dehydration.

Yes, physical activity increases water loss through sweat. Drink extra water before, during, and after exercise. A good rule is to drink 200-300ml for every 15-20 minutes of exercise, and weigh yourself before and after to replenish any fluid losses (1kg loss = 1 liter of fluid).