The famous "8 glasses a day" is a starting point, not a rule. A more useful anchor is 30 to 35 ml per kilogram of body weight: roughly 2.1 to 2.5 litres for a 70 kg adult, more with exercise, heat, or breastfeeding.
Mild dehydration shows up before thirst does: as fatigue, headaches, poor concentration, and false hunger. Tracking exists to close the gap between how much you think you drink and how much you do.
Set a target you can defend
Weight-based targets beat one-size rules. Add 500 to 750 ml per hour of sweaty exercise. Food counts too: fruits, vegetables, and soups contribute around 20 percent of most people’s fluid intake, which is why the drinking target is not the whole story.
Make hitting it automatic
The people who hit their target do not rely on remembering. They anchor drinking to existing habits (a glass with every meal, a bottle on the desk) and let reminders handle the gaps between anchors.
Tracking water in ProNutriBase
- 1
Set your daily goal in millilitres
The app suggests a target from your body weight; adjust it for your training and climate.
- 2
Log with one tap
Quick-add buttons for your usual glass and bottle sizes make each log a one-second action on the Home tab.
- 3
Turn on smart reminders
Reminders nudge you through the day and quiet down once you are on pace to hit your goal.
- 4
Watch the streak
Daily progress and streaks make the habit visible, which is most of what keeps it alive.
Frequently asked questions
Does coffee count toward water intake?
Yes. Caffeinated drinks are mildly diuretic but still net-hydrating. Coffee, tea, and milk all count toward fluid intake; alcohol does not.
Can you drink too much water?
It is rare but possible: drinking litres in a short window can dilute blood sodium. Spread intake through the day and let thirst plus your target guide you, not forced chugging.
What are signs I am not drinking enough?
Dark yellow urine, afternoon headaches, fatigue, and snacking when you are actually thirsty. Pale-straw urine is the simplest live indicator of good hydration.