💧 Water Intake Calculator

Calculate daily water intake recommendation.

How to Use the Water Intake Calculator

Calculate daily hydration needs:

  1. Enter Weight: In kilograms.
  2. Activity: Minutes of exercise daily.
  3. Climate: Normal, Hot/Humid, or Dry.
  4. Gender: For accurate recommendations.

Why Hydrate: Regulates temperature, transports nutrients, removes waste, lubricates joints, maintains skin. Mild dehydration affects energy and cognition.

Formula: Base: 30-35ml/kg. Add 350-500ml per 30min exercise. Hot climate +20%. Men typically need more than women.

Tip: Spread intake throughout day. Don't wait until thirsty. Pale yellow urine = well hydrated.