Water Intake Calculator

Water is essential for virtually every body function: nutrient transport, temperature regulation, digestion, brain function, and athletic performance. Just 2% dehydration of body weight can reduce performance by up to 20%.

• Dark urine (tea-colored) • Dry mouth and constant thirst • Headaches and fatigue • Muscle cramps • Dizziness and poor concentration • Dry skin with poor elasticity 💡 Tip: Urine color is the best indicator — light yellow is ideal.

• During and after exercise (add 500ml-1L per hour of training) • On hot or humid days • When consuming high protein (helps protein metabolism) • When consuming caffeine (mild diuretic effect) • When sick (fever, vomiting, diarrhea) • At high altitudes