Water Calculator
Calculate your recommended daily water intake based on your weight, activity level, and climate.
Why Hydration Matters
Water makes up about 60% of your body weight and is essential for virtually every bodily function. Even mild dehydration (1-2% of body weight) can impair physical performance, cognitive function, and mood.
Proper hydration supports digestion, nutrient absorption, temperature regulation, joint lubrication, and waste removal.
Signs of Dehydration
- Dark yellow urine (aim for pale yellow)
- Fatigue and low energy
- Headaches and dizziness
- Dry mouth and skin
- Decreased exercise performance
Hydration Tips
Start your day with water: Drink 500ml within the first hour of waking up.
Drink before you're thirsty: By the time you feel thirst, you may already be mildly dehydrated.
During exercise: Drink 200-300ml every 15-20 minutes during intense activity.
Food counts too: About 20% of daily water intake comes from food, especially fruits and vegetables.
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