Hydration Calculator
Calculate your optimal daily water intake for optimal health, energy, and well-being. Determine proper hydration based on your weight, activity level, climate, and health factors.
Step 1: Personal Details
Why Hydration Matters
Proper hydration supports digestion, circulation, temperature regulation, and cognitive function. Even mild dehydration can cause fatigue, headaches, and impaired concentration.
Step 2: Lifestyle & Environment
Hydration Factors
Your water needs increase with exercise, hot weather, pregnancy, breastfeeding, illness, and high altitudes. Caffeine and alcohol consumption may also affect hydration levels.
Hydration Results
Recommended Daily Water Intake
Activity Level Hydration Comparison
| Activity Level | Water Needed | Additional per 30min Exercise | Key Considerations |
|---|
Daily Hydration Sources Breakdown
Hydration Calculation Formula
Base = Weight × 0.5-0.7 oz/lb + Activity Adjustment + Climate Adjustment + Special Conditions
Base hydration varies by weight. Activity adjustment accounts for exercise intensity and duration. Climate adjustment adjusts for temperature and humidity.
Need Personalized Hydration Guidance?
Connect with our nutrition and health experts for personalized hydration plans, especially if you have medical conditions or specific athletic training needs.
Get Professional Advice