Calculate your optimal daily water intake for peak performance, health, and recovery.
1. Why Proper Hydration MattersWater makes up 60% of your body weight and is essential for every bodily function. Proper hydration affects performance, recovery, cognitive function, and overall health.🧠 Brain FunctionEven 2% dehydration impairs concentration and memory
💪 PerformanceDehydration reduces strength and endurance by 10-15%
🔄 RecoveryWater helps transport nutrients and remove waste
2. Activity-Based Water Requirements| Activity Level | Multiplier | Example (70kg person) | Why More Water? |
|---|
| Sedentary | 1.0x | 2.45L | Basic metabolic needs |
| Light Exercise | 1.2x | 2.94L | Sweat loss replacement |
| Regular Exercise | 1.5x | 3.68L | Increased sweat rate |
| Intense Training | 1.8x | 4.41L | High sweat losses |
3. Signs of Proper Hydration✅ Well Hydrated- • Pale yellow urine
- • Urinating every 2-4 hours
- • Moist lips and mouth
- • Good energy levels
- • Skin snaps back quickly when pinched
⚠️ Dehydrated- • Dark yellow/amber urine
- • Infrequent urination
- • Dry mouth and lips
- • Fatigue and headaches
- • Slow skin recoil
4. Hydration Timing Strategy🌅 Morning (Upon Waking)500-750ml to rehydrate after 8 hours without water
🏋️ Pre-Workout (2 hours before)400-600ml to ensure optimal hydration status
💧 During Exercise150-250ml every 15-20 minutes during intense exercise
🔄 Post-Workout150% of fluid lost (weigh yourself before/after)
5. Factors That Increase Water Needs- 🌡️
Hot Weather: +500-1000ml per day
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High Altitude: +500ml per day above 2500m
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Fever: +200ml per degree above 37°C
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Pregnancy/Breastfeeding: +300-700ml
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Caffeine/Alcohol: Match intake 1:1
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High Sodium Diet: +200-400ml