Data-driven hydration
Daily water intake calculator
Proper hydration depends on body weight, climate, and activity. This calculator estimates a reasonable range using the 30-40 ml/kg formula adjusted for context.
Client data
We adjust for climate and training to return a daily liter range.
Result
Recommended daily water
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Equivalent in glasses (250 ml)
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Fill in the fields to see the result.
Do coffee, tea, and infusions count?
Yes. At usual doses, caffeinated drinks do not cause net dehydration and contribute to daily intake.
Why isn't it always 2 liters?
Because need varies with weight, climate, and activity. The fixed rule underestimates active people or those in hot climates.
When is drinking too much water?
Past 4-5 liters without a clinical reason the risk of hyponatremia outweighs the benefit. Always adjust to context.
Next step
Design plans that cover hydration and nutrition
In Almendra, hydration reminders integrate with the meal plan and the client's progress tracking.