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Hydration

Water Intake calculator

Estimate a fluid-planning starting point from body weight and daily activity.

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Your estimate

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How this estimate is calculated

Planning heuristic: 30 mL per kg of body weight plus 500 mL per hour of exercise. Convert to liters, US fluid ounces and 8-ounce cups. This is not an official individualized intake recommendation.

Fluid needs vary with climate, sweating, diet and health. Food also contributes water. Follow any clinician-prescribed fluid restriction; avoid forcing large amounts of water.

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