HYDRATION
CALCULATOR
Proper hydration is essential for performance, recovery, and overall health. Calculate your personalized daily water intake based on your weight, activity level, climate, and other factors that affect hydration needs.
// YOUR PROFILE
// YOUR HYDRATION NEEDS
DAILY WATER TARGET
≈ 3.0 liters
DAILY INTAKE BREAKDOWN
12-13 glasses (8 oz each) daily
OPTIMAL TIMING
EXERCISE HYDRATION
Insight: Your activity level requires above-average hydration. Spread intake throughout the day and increase during exercise for optimal performance.
// HYDRATION_INDICATORS
SIGNS OF HYDRATION STATUS
WELL HYDRATED
- • Light yellow or pale urine
- • Consistent energy throughout the day
- • Regular urination (every 2-4 hours)
- • Clear thinking and focus
- • Moist lips and skin elasticity
DEHYDRATION WARNING SIGNS
- • Dark yellow or amber urine
- • Fatigue and low energy
- • Headaches and dizziness
- • Dry mouth and increased thirst
- • Decreased athletic performance
// UNDERSTANDING_HYDRATION
WHY HYDRATION MATTERS
Water makes up about 60% of your body weight and is involved in virtually every bodily function. Even mild dehydration (1-2% body weight loss) can significantly impair physical and cognitive performance.
PERFORMANCE IMPACT
| DEHYDRATION LEVEL | EFFECTS |
|---|---|
| 1% body weight | Thirst begins, decreased endurance |
| 2% body weight | Reduced strength, speed, and focus |
| 3% body weight | Significant performance decline, overheating risk |
| 4-5% body weight | Heat exhaustion risk, severe impairment |
HYDRATION SOURCES
While water is the best choice, you get fluids from multiple sources:
- Plain water: Best for most situations, no calories
- Fruits and vegetables: Watermelon, cucumber, oranges are 85-95% water
- Herbal teas: Hydrating and calorie-free
- Sports drinks: Useful for intense exercise over 60 minutes (electrolyte replacement)
- Coffee and tea: Mildly hydrating despite caffeine
ELECTROLYTE BALANCE
During heavy sweating (exercise, hot weather), you lose electrolytes along with water. For sessions over 60 minutes or in hot conditions, consider:
- Sodium: The primary electrolyte lost in sweat
- Potassium: Important for muscle function
- Magnesium: Helps prevent cramping
HYDRATION MYTHS
- Myth: You need exactly 8 glasses (64 oz) per day → Needs vary widely by individual
- Myth: Coffee dehydrates you → Mild diuretic effect is offset by fluid content
- Myth: Clear urine means optimal hydration → Pale yellow is ideal; clear may indicate overhydration
- Myth: You can't drink too much water → Hyponatremia (water intoxication) is a real risk
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: This calculator provides general hydration guidelines and is not medical advice. Individual needs vary based on health conditions, medications, and other factors. Those with kidney disease, heart conditions, or on fluid restrictions should consult their healthcare provider before changing fluid intake.