Scientific Water Intake Calculator
Male
Female
Sedentary
Little or no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extremely Active
Very hard exercise & physical job
Pregnancy
Breastfeeding
High Altitude
Fever/Illness
Your Personalized Water Intake
0
liters per day
Detailed Recommendations
Scientific Hydration Guidance
- Timing Matters: Drink 500ml upon waking to combat overnight dehydration
- Exercise Hydration: 500ml 2h before exercise + 150-350ml every 15-20min during
- Urine Color: Aim for pale yellow (1-3 on urine color chart)
- Electrolytes: Include sodium (500-700mg/L) for exercise >1h or heavy sweating
- Overhydration Risk: Don't exceed 1.4L/h to avoid hyponatremia
Based on recommendations from the European Food Safety Authority (EFSA),
Institute of Medicine (IOM), and American College of Sports Medicine (ACSM).
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Scientific Basis of This Calculator
This scientifically-validated water intake calculator uses multiple physiological factors to provide personalized hydration recommendations.
Key Scientific Improvements:
- Body Surface Area (BSA) Calculation: Incorporates height and weight using the Mosteller formula for more accurate needs estimation
- Age-Adjusted Calculations: Accounts for reduced thirst perception in elderly (≥65 years)
- Pregnancy/Breastfeeding: Adds 300ml/day for pregnancy and 700ml/day for breastfeeding (EFSA guidelines)
- High Altitude Adjustment: +400ml/day at >2500m due to increased respiratory water loss
- Illness Adjustment: +500ml/day per °C above 37°C body temperature
- Climate Factors: Based on WHO heat stress hydration guidelines
Calculation Methodology:
The calculator uses the following formula for base water needs:
Total Water = (Basal Metabolic Water + Activity Water + Climate Adjustment) × Individual Factors
Note: This calculator provides recommendations for healthy adults. Medical conditions (kidney disease, heart failure, etc.) require physician consultation.