💧 Daily Hydration Calculator

Calculate your personalized daily water intake needs. Track your progress throughout the day!

👤 Your Profile

Weight

Quick set: • •

Activity Level

Age

Climate

📊 Today's Water Intake

You've had 0 of 2.0 liters today

Dehydrated Optimal Overhydrated

Add water:

💦 Your Hydration Plan

Daily Target

2.45 L

~10 glasses

Per Hour

0.10 L

~1 glass

📝 Personalized Recommendations:

• Drink 250ml every 2-3 hours during work

• Have 500ml 30 minutes before exercise

• Add lemon or mint for better hydration

💡 Did You Know?

Even mild dehydration (1-2%) can impair cognitive function, mood, and physical performance.

📚 Science-Based Hydration Formula

Formula Variables

Base: 35ml × weight (kg)
Activity multiplier
Age adjustment
Climate factor

Health Benefits

Boosts energy & focus
Improves skin health
Aids digestion
Regulates temperature

🔬 Calculation Example

        70kg × 35ml = 2450ml (base)

        × 1.2 (moderate activity) = 2940ml

        × 1.05 (age factor) = 3087ml

        × 1.1 (hot climate) = 3395ml daily

Based on WHO & sports medicine guidelines