Hydration Calculator
Calculate hydration needs for exercise and daily activities
Hydration Calculator
Calculate your daily water intake needs for optimal health
2.5
L/day
Recommended Daily Water Intake
10
Cups (250ml)
2500
Milliliters
85
Fluid Ounces
5
Bottles (500ml)
Suggested Drinking Schedule
Hydration Tips
Drink a glass of water first thing in the morning to rehydrate after sleep
Drink water 30 minutes before meals to aid digestion
Set hourly reminders on your phone to drink water
Add lemon, cucumber, or mint for natural flavor
Drink 500ml extra for every hour of exercise
Check urine color - pale yellow indicates good hydration
Signs of Dehydration
MILD
Thirst, dry mouth, darker urine, fatigue
MODERATE
Headache, dizziness, dry skin, decreased urination
SEVERE
Rapid heartbeat, confusion, fainting - seek medical help!
Water Content in Foods
Cucumber
96%
Watermelon
92%
Oranges
87%
Lettuce
95%
Tomatoes
94%
Broccoli
89%
Note: About 20% of daily water intake typically comes from food. This calculator
shows total fluid needs including beverages. Individual needs may vary based on health conditions,
medications, and other factors. Consult a healthcare provider if you have specific concerns.
Hydration
Calculate fluid needs for performance.