Daily water recommendation. Fast, accurate, and completely free.
Drink water throughout the day, rather than in large gulps all at once. If you are exercising intensely for more than an hour, consider adding electrolytes.
Weight * 35: Standard hydration requirement of 35ml per kg of body weight.
Exercise: Adds 10ml for every minute of sweat-producing exercise.
Input your current weight in kilograms.
Enter the average number of minutes you exercise per day.
Select the climate of your region (Hot/Humid increases sweat rate, raising water requirement).
View your customized daily hydration target in Liters and 250ml glasses.
Water makes up about 60% of your body weight and is essential for regulating body temperature, lubricating joints, flushing out metabolic waste products, and aiding digestion. Even mild dehydration (losing just 1-2% of body weight in fluids) can lead to headaches, fatigue, brain fog, and decreased physical performance.
Yes, excessive water intake over a short period can lead to hyponatremia, a dangerous dilution of sodium in the blood. Drink gradually.
Yes. Although caffeine has a mild diuretic effect, moderate consumption of coffee and tea still contributes to your daily fluid intake.
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