Calculate your daily water intake needs based on personal factors
Based on your profile, here are your hydration recommendations...
Base Formula: 35ml per kg of body weight as a starting point, then adjusted for activity, climate, and health conditions.
Activity Adjustments: Add 12-16oz (350-500ml) for every hour of intense exercise or physical work.
Climate Factors: Hot, humid, or dry climates increase fluid needs by 16-24oz (500-750ml) daily.
Signs of Good Hydration: Light yellow urine, rare thirst, good energy levels, moist lips and mouth.
Hydration Sources: About 20% of daily fluid comes from food, 80% from beverages (not just water).