Water Intake

Water Intake Calculator

Weight:

Activity Level: Sedentary (little exercise) Light Activity (1-3 workouts/week) Moderate Activity (3-5 workouts/week) Active (6-7 workouts/week) Athlete (2x/day training)

Environment: Temperate Humid Hot/Dry High Altitude

Your Daily Water Needs

Minimum: 0 ml/day

Recommended: 0 ml/day

During Exercise: +500ml per hour

Hydration Tips:

• Start your day with 1-2 glasses of water
• Carry a reusable water bottle
• Pale yellow urine = proper hydration
• Include water-rich foods (cucumber, watermelon)

Water Intake Calculator Guide:

A Water Intake Calculator helps you determine how much water you should drink daily based on factors like weight, activity level, and climate. This tool helps you:

• Prevents Dehydration
• Boosts Energy Levels
• Aids Digestion
• Supports Weight Loss
• Regulates Body Temperature

How to Use the Water Intake Calculator:

• Enter Your Weight(Example: 70 kg or 154 lbs)
• Select Activity Level(Choose your weekly exercise)
• Pick Your Environment
• Click "Calculate Water Needs"

Check Your Result:

The result will show:

• Personalized water range (minimum and recommended)
• Hydration tips

Note: Your water needs vary—use this as a starting point and adjust based on thirst, activity, and climate.

Frequently Asked Questions

1. How much water should I drink daily?

It varies per person, but a general recommendation is 2–3 liters (8–12 cups) per day. The calculator gives a personalized estimate based on your body weight and activity level.

2. Can I drink too much water?

Yes, excessive water intake can lead to water intoxication (hyponatremia), which affects electrolyte balance. Stick to your recommended intake.

3. Do other drinks count?

• Yes for herbal tea, milk.
• No for alcohol/coffee (they dehydrate).

4. Should I drink more water if I exercise?

Yes! Sweating depletes water, so you should increase your intake if you are physically active.

5. Can dehydration cause weight gain?

Not directly, but dehydration can lead to water retention and increased cravings, making it harder to lose weight.

6. How accurate is this?

±10% accuracy. Adjust if:

• You're unusually sweaty.
• Taking diuretics (like caffeine).

7. Signs I need more water?

• Dark yellow urine
• Dry mouth
• Headache
• Fatigue

8. Best time to drink water?

1-2 glasses upon waking

Sip every hour (don't chug)

Extra during/after exercise

9. Why does weight matter?

Larger bodies:

Have more cells to hydrate.

Produce more metabolic waste to flush.

10. Can I drink too much water?

No, drinking too much water can be harmful. Excessive water intake can lead to water intoxication (hyponatremia), which affects electrolyte balance.