Hydration

Calculate Your Hydration

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About Hydration

Proper hydration is crucial for overall health and optimal physical performance. The amount of water you need depends on various factors including your weight, activity level, and climate.

Factors Affecting Hydration Needs:

  • Body weight
  • Physical activity level
  • Climate and temperature
  • Diet (e.g., high sodium or protein intake)
  • Certain medical conditions or medications

This calculator provides a general estimate. Individual needs may vary, and it's always best to consult with a healthcare professional for personalized advice.

Hydration Tips

Daily Habits

Incorporate these habits for better hydration:

  • Drink a glass of water first thing in the morning
  • Carry a reusable water bottle
  • Set reminders to drink water throughout the day
  • Eat water-rich foods (e.g., fruits, vegetables)

Exercise Hydration

Stay hydrated during physical activity:

  • Drink 17-20 oz of water 2-3 hours before exercise
  • Drink 8 oz of water 20-30 minutes before exercise
  • Drink 7-10 oz of water every 10-20 minutes during exercise
  • Drink 8 oz of water within 30 minutes after exercise

Signs of Dehydration

Watch for these symptoms:

  • Thirst
  • Dark yellow urine
  • Fatigue
  • Dizziness
  • Dry mouth and lips