💧 Daily Hydration Calculator
💧 Daily Hydration Calculator
💦 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
× 1.2 (moderate activity) = 2940ml
× 1.05 (age factor) = 3087ml
× 1.1 (hot climate) = 3395ml daily
Based on WHO & sports medicine guidelines