Hydration Calculator

Calculate your recommended daily water intake based on weight and activity level. Stay hydrated for optimal health!

Calculate Your Needs

Weight

Unit

kg lbs

Activity Level

Why Proper Hydration Matters

Water is essential for regulating body temperature, lubricating joints, and transporting nutrients. Even mild dehydration can affect physical performance and cognitive function.

Step-by-Step Guide:

Weigh yourself consistently (morning after bathroom use)
Calculate baseline need: 30-35ml per kg of body weight
Adjust for activity: add 0.5L per hour of moderate exercise
Monitor urine color (pale yellow indicates good hydration)

Reference Table:

Weight (kg)	Water (liters/day)
50	1.5-1.75
60	1.8-2.1
70	2.1-2.45
80	2.4-2.8
90	2.7-3.15

Quick Converter

Liters

Cups (8oz)

Ounces (oz)

FAQ

Does coffee count toward daily water intake?

While coffee has mild diuretic effects, it still contributes to overall fluid intake. However, water remains the optimal hydration source.

How does altitude affect hydration needs?

At higher altitudes, you lose more water through respiration. Increase intake by 1.5-2 times when above 2500m.

Can you drink too much water?

Yes, hyponatremia (water intoxication) is possible but rare. Avoid exceeding 1-1.5L per hour during extended exercise.

Menu

Hydration Calculator (Daily water intake)

AI Assistant

Was this tool helpful?