💧 Daily Water Intake Calculator

Think of water as your body's ultimate multitasker. It's like the oil in your car engine, the coolant in your computer, and the delivery service for your cells all rolled into one. Without enough water, everything in your body starts running less efficiently.

Your body is roughly 60% water, and you're constantly losing it through breathing, sweating, and... well, bathroom breaks. If you don't replace what you lose, you start feeling tired, get headaches, and your brain feels foggy. It's like trying to run a marathon while dehydrated - not fun!

We start with a simple rule: about 35ml of water per kilogram of body weight. So if you weigh 70kg, that's about 2.5 liters as your baseline. But here's where it gets interesting - that's just the starting point!

We then adjust based on your lifestyle: Are you sweating it out at the gym? Add more water. Living in a hot climate? Your body needs extra to stay cool. Pregnant or breastfeeding? Your body is working overtime and needs additional hydration.

Exercise: You lose water through sweat, so the more you move, the more you need to drink.
Climate: Hot weather makes you sweat more, dry air pulls moisture from your lungs.
Health conditions: Fever, vomiting, or diarrhea can quickly dehydrate you.
Pregnancy/Breastfeeding: Your body is supporting another life - it needs extra everything, including water.
Alcohol/Caffeine: These can have mild diuretic effects, meaning you might need a bit more water.

You're well-hydrated if: Your urine is pale yellow, you rarely feel thirsty, your skin bounces back when pinched, and you feel energetic.

You might need more water if: Your urine is dark yellow, you have frequent headaches, you feel tired often, or your mouth feels dry.

Pro tip: Don't wait until you're thirsty - that's your body's late-stage warning system. Think of thirst like your phone's low battery warning - by the time it appears, you should have been charging (drinking) earlier!