Hydration Calculator
Calculate your optimal daily water intake based on your personal factors and activities.
Personal Information
Enter your details for an accurate calculation
Additional Factors
Provide information about your exercise and environment
Understanding Your Hydration Needs
Proper hydration is essential for maintaining optimal health and physical performance. Our hydration calculator uses scientifically-backed methods to estimate your daily water needs based on your unique factors and activities.
Here's how we calculate your hydration needs:
- Base Hydration: We calculate 1 mL of water per kcal burned, based on your Total Daily Energy Expenditure (TDEE). This guideline is supported by the National Academies of Sciences, Engineering, and Medicine (NASEM).
- Exercise Adjustment: We account for additional water loss during physical activity based on duration and intensity.
- Environmental Factors: We adjust for conditions like hot climate, humidity, and high altitude that increase water needs.
- Special Conditions: We include adjustments for pregnancy, breastfeeding, and illness that affect hydration requirements.
Our calculations assume that approximately 80% of your water intake comes from beverages and 20% from food, as supported by research published in Nutrition Reviews.
Important Notes:
- These are general guidelines and individual needs may vary
- Consult with a healthcare professional for personalized advice
- Increase water intake during illness or extreme conditions
- Monitor urine color as a simple hydration indicator
Stay properly hydrated and optimize your health with CALORIE.GG's comprehensive hydration calculator!