Water Intake Calculator 2025: Your Personal Hydration Blueprint
Dehydration sneaks up quietly—fatigue, headaches, poor focus. Our 2025 Water Intake Calculator uses the latest EFSA & IOM guidelines to give you an exact daily target in litres or 8-oz glasses. No more guessing.
Science-Backed Formula
Base: 30–40 ml per kg body weight
+ 500 ml per 30 min intense exercise
× Climate multiplier
× Pregnancy (+30 %)
× Breastfeeding (+25 %)
Daily Water Needs Table
| Weight | Sedentary | Active | Hot Climate |
|---|---|---|---|
| 50 kg | 1.8 L | 2.5 L | 2.8 L |
| 70 kg | 2.5 L | 3.5 L | 4.0 L |
| 90 kg | 3.2 L | 4.5 L | 5.0 L |
8 Signs You’re Dehydrated
- Dark yellow urine
- Dry mouth & lips
- Headache or dizziness
- Fatigue by 2 PM
- Muscle cramps
Pro Hydration Tips
- Drink 500 ml upon waking
- Carry a 1 L bottle—refill twice
- Infuse water with lemon or mint
- Set phone reminders every 2 hours
- Eat water-rich foods (cucumber, watermelon)
Pregnancy & Breastfeeding
Pregnant women need +300–400 ml daily.
Breastfeeding mothers need +700–1000 ml to produce milk.
FAQs
Does coffee count? Yes—70 % of caffeinated drinks count.
Can I drink too much? Rare. Hyponatremia risk only above 1 L/hour.
Conclusion
Hydration is the cheapest performance booster. Use our calculator daily, track your glasses, and feel the difference in 7 days. Ready to glow from the inside out? Calculate now!
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