Water Intake Calculator

Why Water Intake Matters

Your body is roughly 60% water, and you're constantly losing fluids through breathing, sweating, and waste elimination. Proper hydration keeps everything functioning smoothly, from your brain to your kidneys.

How Much Water Do You Need?

• Base amount: 35ml per kg of body weight daily
• Activity bonus: Extra 12-16oz per hour of exercise
• Climate factor: More in hot or humid conditions
• Age adjustment: Older adults need slightly more

Signs of Good Hydration

• Pale yellow urine: Best indicator of hydration status
• Regular urination: Every 3-4 hours is normal
• Moist lips and mouth: No sticky or dry feeling
• Elastic skin: Bounces back quickly when pinched

Smart Hydration Strategies

Staying properly hydrated doesn't mean chugging water all day. Spread your intake throughout the day, and remember that food provides about 20% of your fluid needs too.

When You Need Extra Water

• Exercise: Before, during, and after workouts
• Hot weather: Increased sweating requires more fluid
• Illness: Fever, vomiting, or diarrhoea increase needs
• Pregnancy/breastfeeding: Higher fluid requirements

Hydration Myths Busted

• Myth: 8 glasses daily for everyone - Reality: Needs vary by person
• Myth: Clear urine is best - Reality: Pale yellow is ideal
• Myth: Thirst is reliable - Reality: It's a late warning sign
• Myth: Only water counts - Reality: All fluids contribute

Quick Hydration Tips

• Start early: Drink water upon waking
• Use a bottle: Visual reminder to keep sipping
• Flavour it: Add lemon, cucumber, or mint
• Set reminders: Phone alerts work well