๐ง Hydration & Wellness
Daily Water Intake Calculator
Determine your optimal daily fluid intake based on body weight, workout intensity, and climate.
Recommended Daily Water Intake
2.65 Liters / day
Suggested Daily Hydration Pacing:
Upon Waking
500 mL (2 glasses)
Kickstart metabolism
Throughout Afternoon
1,000 mL (4 glasses)
Sustained energy
During/Post Workout
650 mL (2.5 glasses)
Sweat replenishment
Evening / Dinner
500 mL (2 glasses)
Recovery
Why Personalized Hydration Matters
Water accounts for approximately 60% of adult body weight and is critical for joint lubrication, body temperature regulation, nutrient delivery, and cognitive focus.
Hydration Baseline Formula
Daily Water (Liters) = (Body Weight in kg ร 0.033) + (Exercise Minutes ร 0.012)
Scaled according to environmental heat and humidity factors.