Nutrition & Diet
Hydration Awareness Quiz
6-item daily hydration check with personalised water target.
This is a general awareness quiz built for this site. It is not a validated clinical instrument and cannot measure your actual hydration status. It asks about daily water intake, urine colour, activity level, climate, caffeine and alcohol intake, and headaches or dizziness, then gives a simple educational score.
- How many glasses of water do you drink per day? (<3, 3-5, 6-8, 9-12, 12+)
- What colour is your urine usually? (Pale straw, Light yellow, Yellow, Dark yellow, Amber/brown)
- How active are you? (Sedentary, Light, Moderate, Heavy, Very heavy)
- Climate / temperature you are in? (Cool, Mild, Warm, Hot, Very hot/humid)
- Caffeine + alcohol drinks per day? (0, 1, 2, 3, 4+)
- How often do you get headaches or feel dizzy? (Never, Rarely, Sometimes, Often, Daily)
What your score means
75+ — Well hydrated. Your answers suggest your fluid intake is on track. Aim for 30-35 ml per kilogram of body weight per day.
40-74 — Mild dehydration risk. Your answers suggest a mild dehydration risk. Carry a water bottle and sip regularly.
0-39 — Likely dehydrated. Your answers suggest you may be under-hydrated. Increase water intake and reduce caffeine and alcohol.
Frequently asked questions
Is this quiz a clinical test?
No. It is a general educational quiz, not a validated clinical measure. It cannot tell you whether you are medically dehydrated.
How much water should I drink?
A common guide is 30 to 35 millilitres per kilogram of body weight per day, more if you are active, hot, or unwell. Your needs may vary.
What if my score says I am likely dehydrated?
Increase water intake gradually, reduce caffeine and alcohol, and speak to a doctor if you feel unwell or have severe symptoms.
Are my answers stored?
Answers stay in your browser unless you sign in and save the result to your account.