Daily Hydration Goal
Calculate your daily water intake (35ml/kg body weight + activity factor) and get a scheduling plan every 90 minutes.
Your parameters
Timetable ognuno ogni 1h30min
Come utilizzare Calcolatore Obiettivo Idratazione Giornaliera
Enter your weight
Water intake starts at a basic need of 35ml per every kilogram of body weight.
Choose your activity level;
Choose between Sedentary (no bonus), Moderate (+300ml) or Intense (+600ml): the bonus is added to the base need to compensate for sweating.
Set wake and sleep times
Defines the wake-up window on which the tool distributes the daily water intake schedule every 90 minutes.
Read need and schedule
The result shows daily liters and a schedule with time and recommended milliliters for every 90-minute interval.
Suggerimenti
- Update your activity level on intense training days: the 600ml bonus helps compensate for excess sweat.
- Use your schedule as a practical reminder, but adapt it if you have health conditions requiring water restrictions.
- In very hot climates or at high altitudes, the real need can exceed the estimated base: manually increase intake if you experience frequent thirst.
Domande frequenti
How is daily water demand calculated?
Calculation uses a base formula of 35ml water per every kg of body weight, plus a fixed bonus based on the selected physical activity level: 0ml for Sedentary, 300ml for Moderate, 600ml for Intense.
Does the result also include water content in foods?
No, the calculation only estimates drinking water (beverages), does not count water consumed through food (fruit, vegetables, soups) which still contributes to overall daily hydration.
How is the daily schedule constructed?
The tool divides the total need into 90-minute intervals between wake-up time and bedtime, distributing the same amount of ml to each scheduled reminder.
Does this calculation take into account specific clinical conditions?
No. The tool applies a generic formula based only on weight and activity level, and does not consider kidney, heart, pregnancy, breastfeeding, medication, or other clinical conditions that affect real fluid needs. Consult your doctor or a nutritionist for a personalized hydration plan.
What happens if I set my bedtime before my wake-up time?
If the sleep time is not consecutive to the wake-up time, the tool uses a default window of 16 hours to calculate the schedule anyway, so that it always shows a consistent result even with inconsistent inputs.