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Water Intake Calculator

Calculate your daily water requirement for optimal hydration based on your lifestyle and health goals

kg
Your current body weight
years
👤 Quick Examples:

Hydration & Health Facts

💧 Why Hydration Matters

  • 🧠 Brain Function: 75% of brain is water
  • 💪 Physical Performance: 2% dehydration reduces performance
  • 🌡️ Temperature Control: Sweating cools the body
  • 🫀 Heart Health: Helps maintain blood pressure
  • ✨ Skin Health: Keeps skin moisturized and glowing

⚠️ Dehydration Signs

  • 🟡 Mild: Thirst, dry mouth, less urination
  • 🟠 Moderate: Headache, dizziness, fatigue
  • 🔴 Severe: Dark urine, rapid heartbeat
  • 🧠 Mental: Poor concentration, irritability
  • 💪 Physical: Muscle cramps, weakness

🥤 Hydration Tips

  • ⏰ Start Early: Drink water upon waking
  • 🍽️ Before Meals: 30 minutes before eating
  • 💪 During Exercise: 150-250ml every 15-20 mins
  • 🌡️ Hot Weather: Increase by 12-16oz
  • 📱 Set Reminders: Use apps to track intake

🍊 Hydrating Foods

90%+ Water Content:

🍉 Watermelon, 🥒 Cucumber, 🍅 Tomatoes, 🥬 Lettuce

80-90% Water:

🍊 Oranges, 🍓 Strawberries, 🍈 Melons, 🥛 Milk