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Water Intake Calculator
Calculate daily water needs, track hydration, and get personalized drinking schedule
Personal Information
Activity & Environment
Daily Water Requirement
Hydration Status
Daily Distribution
Intake Factors
Quick Summary
Drinking Schedule & Health Tips
How Water Intake Calculation Works
Base Calculation
Water needs are calculated using 33ml per kg body weight as the baseline. This follows general medical recommendations for adequate hydration.
Activity Adjustments
Physical activity increases water loss through sweat. Light activity adds 10%, moderate 20%, and intense activity increases needs by 40%.
Climate Impact
Hot weather and high humidity increase fluid loss through respiration and sweating. Hot climates can increase water needs by up to 25%.
Special Conditions
Pregnancy requires an extra 300ml daily for increased blood volume. Breastfeeding adds 700ml to support milk production and prevent dehydration.
Hydration & Health Guidelines
Optimal Hydration:
- • Morning: 500ml upon waking to rehydrate
- • Before Meals: 250ml 30 minutes before eating
- • Exercise: 150-250ml every 15-20 minutes
- • Urine Check: Pale yellow indicates good hydration
Water Sources:
- • Plain Water: Primary source (70-80%)
- • Herbal Teas: Caffeine-free options count
- • Fresh Fruits: Watermelon, cucumber, oranges
- • Soups & Broths: Additional fluid intake
Your Hydration Profile:
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