💧 Water Intake Calculator

Adult water requirement: Men: 35 ml × Body Weight (kg) = Total ml/day Women: 31 ml × Body Weight (kg) = Total ml/day In imperial units: Adult: 0.5–1 oz per pound of body weight Example: 70 kg adult male Base water = 70 × 35 = 2,450 ml/day = 2.45 L Note: This includes water from food (~20%) Pure drinking water target: 80% of total

For every 30 minutes of exercise: Add 350–500 ml (12–17 oz) water For intense exercise (running, hot yoga, hiking): Add 500 ml + 200 ml for every 30 min beyond first hour Drink within 2 hours BEFORE exercise: 500 ml (17 oz) During exercise: 150–250 ml every 15–20 min (5–8 oz) After exercise: 500–750 ml per pound of body weight lost

Hot weather (over 25°C / 77°F): Add 500 ml per 5°C above 22°C Humid weather: add another 250–500 ml High altitude (above 2,500m / 8,000 ft): Add 500–750 ml (low humidity, increased breathing) Air-conditioned indoor environment: Slightly higher than humid outdoor air loss (dry AC pulls moisture from skin) Cold weather: Surprisingly still increases needs by 5–10% (respiratory water loss from cold dry air)

Pregnancy: +300 ml/day (Institute of Medicine) Breastfeeding: +700 ml/day Fever: +400-500 ml per °C above normal Vomiting/Diarrhea: +500-1000 ml as replacement Caffeine intake: +200 ml per cup of coffee/tea (mild diuretic effect) Alcohol: +250 ml per drink (significant diuretic) High-protein diet: +500 ml (kidney load) High-fiber diet: +500 ml (fiber needs water)