Water Intake Calculator
Calculate your daily water requirement for optimal hydration based on your lifestyle and health goals
👤 Quick Examples:
Hydration & Health Facts
💧 Why Hydration Matters
- 🧠 Brain Function: 75% of brain is water
- 💪 Physical Performance: 2% dehydration reduces performance
- 🌡️ Temperature Control: Sweating cools the body
- 🫀 Heart Health: Helps maintain blood pressure
- ✨ Skin Health: Keeps skin moisturized and glowing
⚠️ Dehydration Signs
- 🟡 Mild: Thirst, dry mouth, less urination
- 🟠 Moderate: Headache, dizziness, fatigue
- 🔴 Severe: Dark urine, rapid heartbeat
- 🧠 Mental: Poor concentration, irritability
- 💪 Physical: Muscle cramps, weakness
🥤 Hydration Tips
- ⏰ Start Early: Drink water upon waking
- 🍽️ Before Meals: 30 minutes before eating
- 💪 During Exercise: 150-250ml every 15-20 mins
- 🌡️ Hot Weather: Increase by 12-16oz
- 📱 Set Reminders: Use apps to track intake
🍊 Hydrating Foods
90%+ Water Content:
🍉 Watermelon, 🥒 Cucumber, 🍅 Tomatoes, 🥬 Lettuce
80-90% Water:
🍊 Oranges, 🍓 Strawberries, 🍈 Melons, 🥛 Milk