Water Intake Calculator

Why Hydration Matters

Even mild dehydration (1-2% of body weight) impairs concentration, mood, and physical performance. Kidneys, joints, skin, and digestion all depend on adequate fluid intake.

The 0.033L per kg Rule

Most dietitians use 33ml per kilogram of body weight per day, adjusted for activity and climate. A 70kg moderately active person in a warm climate needs around 2.8L daily.

Hydration Tips

• Start the day with water before coffee
• Eat water-rich foods: cucumber, watermelon, oranges
• Pale yellow urine means well hydrated; dark yellow means drink more
• Coffee and tea count toward your intake