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💧Hydration Level Calculator

What is Hydration Calculator?

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Daily water intake recommendations vary by body weight, activity level, climate, and diet. The widely cited "8 glasses a day" is not evidence-based; individualised calculation is more accurate. About 20% of water intake comes from food.

DigiCalcs delivers precision-engineered tools for engineers and STEM professionals.

How to Hydration Calculator

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  1. 1Base requirement: approximately 33ml per kg body weight per day
  2. 2Activity: add 500ml for moderate activity, 1L for intense exercise
  3. 3Hot climate: add 500ml–1L
  4. 4Individual needs vary widely

Worked Examples

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Example 1
Given:70kg · moderate activity · temperate climate
परिणाम:2.3L/day (~9 glasses)

70×33ml=2,310ml/day from drinks+food

Urine colour hydration guide

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ColourHydration status
Pale straw / clearWell hydrated
YellowAdequate
Dark yellowMildly dehydrated
Amber/orangeDehydrated — drink water
BrownSeverely dehydrated — seek help
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Did you know?

The "8×8" (eight 8-ounce glasses) rule was traced to a 1945 US Food and Nutrition Board recommendation — but the original text noted that most of this water comes from food.

केवळ माहितीच्या उद्देशाने. हे साधन व्यावसायिक वैद्यकीय सल्ला, निदान किंवा उपचारांचा पर्याय नाही. नेहमी पात्र आरोग्य व्यावसायिकांचा सल्ला घ्या.
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Water Intake vs Hydration Level

Accuracy-checked
Reviewed October 2026
Our methodology

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