Hydration Calculator
Personalized daily water intake recommendations
Your Daily Water Intake
--
liters
(about -- glasses)
Base intake: --
Activity adjustment: --
Climate adjustment: --
Special adjustment: --
Hydration Tips
- Start your day with a glass of water
- Carry a reusable water bottle with you
- Eat water-rich fruits and vegetables
- Monitor your urine color - aim for pale yellow
How It's Calculated
Our calculator uses scientifically validated formulas to determine your optimal hydration needs:
- Base intake: 30-35 ml per kg of body weight
- Activity level: Adds 0.3-1.0 liters based on intensity
- Climate factors: Adjusts up to 0.5 liters for hot/dry conditions
- Special conditions: Pregnancy adds 0.3L, breastfeeding adds 0.7L
Signs of Dehydration
- Thirst and dry mouth
- Fatigue or dizziness
- Dark yellow urine
- Headaches
- Dry skin
- Muscle cramps
Severe dehydration requires medical attention.