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Water Intake Calculator
Calculate your optimal daily water intake for better health and hydration
Hydration Tips
Drink water regularly throughout the day
Increase intake during exercise
Drink more in hot weather
Include water-rich foods
Personalized
Considers age, gender, weight, and activity level
Climate Aware
Adjusts for hot, cold, or humid conditions
Activity Based
Includes exercise and physical activity levels
Special Conditions
Accounts for pregnancy, breastfeeding, and illness
Daily Water Tracker
Today's Progress
75%
50%
25%
0
ml consumed
0%
of goal
0
ml remaining
Today's Log
No water intake recorded today
About Water Intake Calculation
Proper hydration is essential for optimal health and body function. Our calculator uses established medical guidelines to determine your personalized daily water intake needs:
- Base requirement: 35ml per kg of body weight
- Activity adjustment: Additional 12-16oz per hour of exercise
- Climate factors: Increased needs in hot or dry conditions
- Special conditions: Extra requirements during pregnancy, breastfeeding, or illness
- Age considerations: Adjusted needs for different age groups
Hydration Benefits
- Regulates body temperature
- Supports kidney function
- Maintains blood pressure
- Aids digestion and nutrient absorption
- Improves cognitive function
- Keeps skin healthy
Signs of Proper Hydration
Light yellow or clear urine
Moist skin and lips
Good energy levels
No excessive thirst
Dehydration Warning Signs
Dark yellow urine
Dry mouth and lips
Fatigue and dizziness
Headaches
Hydration Tips
Drink water regularly throughout the day
Increase intake during exercise
Drink more in hot weather
Include water-rich foods