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Hydration Calculator

💧Hydration Calculator

Telesna teža (kg)

Activity level

Podnebje

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Detailed Guide Coming Soon

We're working on a comprehensive educational guide for the Hydration Calculator in your language. The content below is shown in English.

What is Hydration Calculator?

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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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How to Hydration Calculator

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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)

Worked Examples

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Example 1

Given:70 kg, moderate activity, warm climate

Rezultat:2,800 ml/day (≈ 11.8 cups)

2,450 base + 350 activity

Real-World Applications

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Tracking personal health and fitness goals

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Guidance for healthcare conversations with your doctor

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Monitoring progress during a weight management programme

Frequently Asked Questions

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What is Hydration?

Daily water requirements vary based on body weight, physical activity, and climate. The European Food Safety Authority (EFSA) recommends 2

How accurate is the Hydration calculator?

The calculator uses the standard published formula for hydration. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.

What units does the Hydration calculator use?

This calculator works with kilograms, inches, litres, percentages. You can enter values in the units shown — the calculator handles all conversions internally.

What formula does the Hydration calculator use?

The calculator applies the standard formula for this type of calculation. See the 'How It Works' steps above for the detailed formula breakdown.

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Pro 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).

References

For informational purposes only. This tool is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional.

Mathematically verified

Reviewed October 2026

Our methodology

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Hydration Calculator