Let's start

Tell us about yourself

We'll personalise your daily hydration plan in under a minute.

What's your name?

Select your gender

Men and women have different baseline hydration needs.

Please enter your name and select a gender.

Your name personalises your results. Gender affects baseline hydration: men need ~3.7 L/day and women ~2.7 L/day (U.S. Institute of Medicine).

Step 2

Your body stats

Age, weight, and height all influence how much water your body needs.

How old are you?

Your weight

Heavier bodies need more water.

Your height

Helps estimate lean body mass for hydration.

Please fill in all fields with valid values.

Base formula: weight (lbs) × 0.67 = daily oz needed. Age adjusts this upward for older adults. Height estimates lean body mass.

Step 3

Your activity level

Exercise causes fluid loss — your intake needs to account for it.

How active is your daily life?

Outside of structured workouts.

Daily exercise duration

+350 ml added per 30 min of exercise.

Please answer both questions.

ACSM recommends drinking before, during, and after exercise. Sweating can cause 0.5–2 L loss per hour.

Step 4

Climate & environment

Heat, humidity, and altitude increase your body's water demands.

Your typical climate

Primary environment

Please answer both questions.

Hot/humid climates raise fluid needs by 10–25%. High altitude increases respiration moisture loss.

Step 5

Health & diet

Certain conditions and dietary choices change how much water you need.

Health conditions (select all)

Your diet type

Please select at least one health condition and a diet type.

Pregnancy +300ml, breastfeeding +700ml. High-protein diets need extra water to flush urea waste.

Final step

Your hydration goals

Select all that matter — your plan adapts to your priorities.

Pick at least one goal.

Goals help personalise your hydration tips — performance goals add electrolyte advice; skin goals emphasise consistent timing.

Water Intake Calculator

Tell us about yourself

1 What's your name?

2 Select your gender

Your body stats

1 How old are you?

2 Your weight

3 Your height