Water Intake Calculator
Calculate optimal daily water consumption
Calculate Your Water Needs
Hydration Guidelines
Base Formula
35ml per kg of body weight
Starting point for daily hydration
Activity Adjustments
+10-50% based on exercise intensity
More active = more water needed
Climate Factors
+200-1000ml for hot weather
Hot, humid conditions require most
Special Conditions
Pregnancy: +300ml, Breastfeeding: +700ml
Illness may require adjustments
Hydration Signs
Well Hydrated: Pale yellow urine
Mildly Dehydrated: Dark yellow urine
Dehydrated: Very dark urine, thirst
Quick Tips
- • Carry a reusable water bottle
- • Drink water with each meal
- • Set hourly hydration reminders
- • Monitor urine color regularly
Calculating your water intake needs...
Your Hydration Plan
Unable to calculate water intake. Please check your inputs and try again.
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