Water Intake
Calculator

Determine your recommended daily water intake based on your body weight and activity level.

Your Details

Body weight (kg)

Hours of exercise today

+500ml added per hour of exercise

Signs You May Be Dehydrated

Most people are chronically underhydrated.

Dark yellow or amber urine

Headaches or brain fog

Low energy or fatigue

Dry mouth or skin

Difficulty concentrating

Muscle cramps

Simple Hydration Tips

Start every morning with 500ml of water before coffee

Carry a 1L bottle and refill it twice per day

Add a pinch of sea salt and lemon for electrolytes

Set hourly reminders until hydration becomes automatic

Drink a glass of water before every meal

Related Resources