💧Hydration Calculator
Daily water requirements vary based on body weight, physical activity, and climate. The European Food Safety Authority (EFSA) recommends 2.0 litres/day for adult women and 2.5 litres/day for adult men from all sources (food and drink). The 35 ml/kg baseline accounts for roughly 60% of these requirements from beverages.
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Tip: A quick hydration check: urine should be pale straw yellow. Dark yellow or amber indicates dehydration. Clear urine may indicate overhydration. Thirst is already a sign of mild dehydration (1–2% body weight fluid loss).
- 1Base: 35 ml per kg body weight per day
- 2Activity bonus: +350 ml (moderate exercise) to +700 ml (intense exercise)
- 3Climate bonus: +200 ml (warm) to +500 ml (hot/humid)
- 4All fluid counts: water, milk, juice, tea, coffee (moderate)
70 kg, moderate activity, warm climate=2,800 ml/day (≈ 11.8 cups)2,450 base + 350 activity
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