Water Intake Calculator

Health Tools

Calculate your daily water intake needs based on your weight, activity level, and climate. Stay properly hydrated for optimal health and performance.

Calculate Daily Water Intake

Enter your details to get personalized hydration recommendations

Weight (kg)

Exercise Duration (minutes/day)

Climate Conditions

Hydration Guidelines

Base Formula: 35ml per kg body weight

Exercise: +500-750ml per hour

Hot Climate: +250-500ml extra

Pregnancy: +300ml extra

Breastfeeding: +500-700ml extra

Signs of Dehydration

• Thirst

• Dark yellow urine

• Fatigue

• Dizziness

• Dry mouth

• Headache

Hydration Tips

• Drink before you feel thirsty

• Monitor urine color (light yellow is ideal)

• Increase intake during exercise

• Drink extra in hot weather

• Include water-rich foods