Hydration Calculator
Calculate your daily hydration needs based on weight, activity, and climate.
Daily Hydration Needs
Total Water
0.6 L
3 cups
Base Hydration
0 L
Metabolic needs
Additional for Exercise
+0.6 L
Daily hydration needs including base metabolic requirements and 60 minutes of exercise
Improves TDEE accuracy if known
About Hydration
Calculation Basis:
Based on ACSM (American College of Sports Medicine) and IOM (Institute of Medicine) guidelines. Base hydration: ~33ml per kg bodyweight. Exercise hydration: ~600ml per hour of exercise.
Important Notes:
- These are general guidelines. Individual needs vary based on sweat rate, diet, and health.
- Thirst is a good indicator, but during exercise, drink before you feel thirsty.
- Hot/humid conditions increase needs by 50% or more.
- Food contributes ~20% of daily hydration needs.
- Monitor urine color: pale yellow = well hydrated, dark = need more water.
Signs of Dehydration:
Thirst, dark urine, fatigue, dizziness, dry mouth. Severe dehydration requires medical attention.