Water Intake Calculator

Calculate your daily water intake needs based on your body weight and activity level for optimal hydration.

Weight (kg)

Please enter a valid weight between 20 and 500 kg.

Activity Level Select your activity level Low (little to no exercise) Moderate (light exercise 1-3 days/week) High (moderate exercise 3-5 days/week) Very High (hard exercise 6-7 days/week)

Please select your activity level.

Hydration Guidelines

General Recommendations

• Base Amount: 35ml per kg of body weight
• Activity Adjustment: Add 12-16 oz per hour of exercise
• Climate: Increase intake in hot or dry conditions
• Health: Increase during illness, fever, or vomiting
• Pregnancy/Nursing: Additional 300-700ml daily

Signs of Dehydration

• Dark yellow urine
• Feeling thirsty
• Dry mouth or lips
• Headache
• Fatigue or dizziness
• Reduced urination

Factors Affecting Water Needs

Climate

Hot, humid, or heated environments increase fluid loss through sweating and breathing.

Exercise

Physical activity increases fluid needs. Drink 16-24 oz for every pound lost through sweat.

Illness

Fever, vomiting, or diarrhea increase fluid needs. Recovery requires additional hydration.

Life Stage

Pregnancy, breastfeeding, and older age affect hydration needs and fluid regulation.

Hydration Tips

Do

• Drink water throughout the day, not just when thirsty
• Start your day with a glass of water
• Carry a water bottle with you
• Eat water-rich foods (fruits and vegetables)
• Monitor urine color (pale yellow is ideal)
• Drink before, during, and after exercise
• Set reminders if you forget to drink water

Avoid

• Waiting until you feel thirsty to drink
• Relying solely on caffeinated beverages
• Excessive alcohol consumption (dehydrating)
• Drinking large amounts all at once
• Ignoring increased needs during illness
• Assuming clear urine always means good hydration
• Forcing excessive water intake (overhydration risks)

Hydrating Foods

About 20% of daily fluid intake comes from food. Include these water-rich foods in your diet:

Fruits (85-95% water)

• Watermelon, cantaloupe, honeydew
• Citrus fruits (oranges, grapefruits)
• Berries (strawberries, blueberries)
• Pineapple and peaches

Vegetables (85-95% water)

• Cucumber, lettuce, celery
• Tomatoes and bell peppers
• Zucchini and spinach
• Broccoli and cauliflower

Special Considerations

Pre-exercise: 16-20 oz of water 2-3 hours before, plus 8 oz 15-20 minutes before.
During exercise: 6-12 oz every 15-20 minutes during activity.
Post-exercise: 16-24 oz for every pound of body weight lost through sweat.

Aging affects thirst sensation and kidney function. Set regular reminders to drink water, monitor medications that affect hydration, and be aware that dehydration can occur more quickly and have more serious consequences.

Heart failure, kidney disease, and certain medications may require fluid restrictions. Diabetes can increase fluid needs. Always consult your healthcare provider about appropriate hydration levels for your specific condition.

Remember

While staying hydrated is important, it's possible to drink too much water (water intoxication or hyponatremia). Listen to your body, monitor your urine color, and maintain a balanced approach to hydration. If you have specific health conditions or take medications, consult with your healthcare provider about your individual hydration needs.

⚠️ Medical Disclaimer

This is not medical advice. The information provided here is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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