Hydration Calculator
Calculate your daily water intake and hydration needs for optimal performance and health
Calculate Your Daily Hydration Needs
Your Hydration Results
Daily Water Intake
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Hydration Breakdown
Base Needs
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Activity
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Climate
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Health Factors
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Recommended Hydration Schedule
Hydration Tips & Sources
Personalized Recommendations
About Hydration
Proper hydration is essential for athletic performance, overall health, and bodily functions. Your water needs depend on various factors including activity level, climate, and individual health conditions.
Why Hydration Matters
- Regulates body temperature and prevents overheating
- Lubricates joints and protects tissues
- Helps transport nutrients and oxygen to cells
- Supports kidney function and waste removal
- Maintains blood pressure and heart health
- Improves cognitive function and mood
Signs of Dehydration
- Thirst and dry mouth
- Dark yellow urine
- Fatigue and weakness
- Dizziness and headache
- Decreased performance
- Muscle cramps
Hydration Guidelines
- General: 8-10 glasses (64-80 oz) per day
- Exercise: Additional 16-24 oz per hour of activity
- Hot Climate: Increase intake by 25-50%
- Pregnancy: 80-100 oz per day
- Breastfeeding: 100-130 oz per day
Best Hydration Sources
- Water (plain, sparkling, mineral)
- Herbal teas and infusions
- Fruits and vegetables with high water content
- Electrolyte drinks for intense exercise
- Coconut water for natural electrolytes
- Milk and plant-based alternatives