Water Intake Calculator

Hydration and Water Intake

Proper hydration is crucial for health, performance, and recovery. The body is 60% water and regulates temperature, nutrient transport, and digestion through hydration. A simple baseline: consume 30-35ml per kg of body weight daily (or half your body weight in ounces). Increase intake during exercise, hot weather, and high altitude. Active individuals should add 400-800ml per hour of exercise. Signs of dehydration: dark urine, thirst, fatigue, headaches. For Indian climate, especially during summer, increase water intake significantly. Distribute water intake evenly throughout the day rather than drinking large amounts at once. Coffee, tea, and fruits also contribute to hydration, though water is the best choice. Electrolyte drinks (containing sodium and potassium) are beneficial during intense exercise lasting over 60 minutes. Pregnant and nursing women need additional water—consult healthcare providers for personalized guidance.