Daily Hydration Calculator 💧
Determine your personal recommended daily fluid intake based on your body and lifestyle.
Calculation Method Explained
The calculation uses a common method based on body weight, with adjustments for lifestyle. This method is often called the **Ounce-per-Pound Rule** or similar approximations, but adjusted for metric units.
1. Base Fluid Requirement (Weight-Based)
The fundamental requirement is proportional to body mass. For adults, a common guideline is to consume approximately 30-35 milliliters of water per kilogram of body weight, or half an ounce per pound of body weight.
$$ \text{Base Fluid}_{\text{mL}} = \text{Weight}_{\text{kg}} \times 33 $$
We use $33 \text{ mL/kg}$ as a general average factor for base intake.
2. Activity & Climate Adjustment
Additional water must be consumed to replace fluids lost through sweat during exercise and increased respiration in certain environments.
A factor is applied based on activity and climate:
| Factor | Adjustment | Value (mL) |
|---|---|---|
| Activity (Moderate) | Add for 30-60 min exercise | + 400 mL |
| Activity (Heavy) | Add for 60+ min exercise | + 800 mL |
| Climate (Hot/Humid) | Multiplier | $\times 1.15$ |
| Climate (High Altitude) | Multiplier | $\times 1.10$ |
The final formula is the Base Fluid plus Activity Bonus, adjusted by the Climate Multiplier.