Hydration Calculator

The Hydration Calculator on CalorieCalculator.com estimates your daily water needs based on your weight and activity level. Proper hydration is crucial for health, energy, and exercise performance, making this tool essential for anyone prioritizing wellness.

Step-by-Step Guide

1. Enter your weight in kilograms (e.g., 70 kg). Use a recent measurement.
2. Select your activity level: Sedentary (little exercise), Moderate (exercise 3-5 days/week), or Active (intense exercise 6-7 days/week).
3. Click “Calculate Now” to compute your daily water needs instantly.
4. Review your hydration result in liters and tips for staying hydrated.
5. Use “Calculate Again” to adjust inputs or update activity levels.

The calculator uses a base water requirement of 30–35 ml/kg of body weight, with adjustments for activity: +0.5 liters for moderate exercise and +1 liter for active lifestyles. Results include practical tips like drinking water throughout the day or consuming hydrating foods like fruits. Factors like climate or pregnancy may increase needs, so adjust accordingly.

Use this tool to maintain optimal hydration. Pair with our Hydration Recovery Calculator for post-exercise needs or consult a health professional for personalized advice.