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Kalkulačka hydratácie

💧Hydration Level Calculator

Weight (kg)

Activity level

Klíma

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.

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How to Hydration Calculator

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

Worked Examples

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Example 1

Given:70kg · moderate activity · temperate climate

Výsledok:2.3L/day (~9 glasses)

70×33ml=2,310ml/day from drinks+food

Urine colour hydration guide

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Colour	Hydration status
Pale straw / clear	Well hydrated
Yellow	Adequate
Dark yellow	Mildly dehydrated
Amber/orange	Dehydrated — drink water
Brown	Severely 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.

References

›Water consumption — Wikipedia

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Water Intake vs Hydration Level

Accuracy-checked

Reviewed October 2026

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