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