Water Intake
Daily hydration target
Base = 35 ml/kg. +500 ml per hour of vigorous exercise. ×1.15 in hot climates.
About Water Intake
A water-intake calculator estimates daily fluid needs based on weight, activity, and climate. Hydration drives energy, focus, skin health, and exercise performance — most adults under-drink and assume coffee counts (it does, partially).
Frequently asked questions
Loose guideline, not a clinical recommendation. Real need depends on weight, sweat rate, and climate. Most adults need 2.5-4 L/day including food moisture.
Yes — caffeinated drinks contribute net fluid intake, despite the mild diuretic effect. Habitual coffee drinkers especially.
Yes — hyponatremia (low sodium from over-dilution) is dangerous, mostly in endurance athletes who drink water without electrolytes. Listen to thirst.
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