Water Intake Calculator

Why is Water Intake Important?

Water makes up about 60% of your body weight and is involved in every vital function. Proper hydration helps regulate body temperature, keeps joints lubricated, prevents infections, delivers nutrients to cells, and keeps organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

How Much Water Do You Really Need?

The old "8 glasses a day" rule is a simple guideline, but it doesn't account for individual differences. Your needs depend on:

• Body Weight: Larger bodies require more water to maintain metabolic processes.
• Activity Level: You lose significant water through sweat during exercise. For every 30 minutes of intense activity, you should add about 350ml (12 oz) of water.
• Environment: Hot or humid weather increases sweating, while high altitudes can cause faster breathing and increased fluid loss.

Signs of Dehydration

Tips for Staying Hydrated

1. Carry a reusable bottle: Having water with you at all times makes it easier to sip throughout the day.
2. Set reminders: Use a phone app or alarm to remind you to drink every hour.
3. Eat your water: Many fruits and vegetables, like watermelon and cucumbers, are over 90% water.
4. Flavor it: If you don't like plain water, add slices of lemon, lime, or cucumber.