20/08/2026
How much fluid do you actually need in a day?
A simple starting point is 30 mL of fluid per kilogram of body weight per day.
The formula:
Body weight (kg) × 30 mL = estimated daily fluid intake
For example, if you weigh 60 kg:
60 × 30 mL = 1,800 mL (1.8 litres)
But here's the important part: this is a rough starting estimate, not a universal prescription. Your fluid needs can change depending on pregnancy, breastfeeding, exercise, heat, illness, and other factors. And remember, your total fluid intake also comes from foods and other beverages, not just plain water.
Don't get caught up in chasing an exact number every day. Listen to your body too.
One simple way to check your hydration is by looking at your urine:
💧 Pale yellow: generally a good sign
💧 Dark yellow: you may need more fluids
For my breastfeeding mums, hydration is important, but drinking excessive amounts of water doesn't automatically increase breast milk production. Drink regularly and respond to your thirst.
As a midwife and IBCLC, my advice is: use the number as a guide, but learn to listen to your body.
Start with 30 mL/kg, then adjust according to your body, activity, environment, and stage of life.
