About Water Intake:

• • The general recommendation is 30-35ml of water per kg of body weight.
• • Physical activity, climate, and overall health affect your hydration needs.
• • About 20% of daily water intake typically comes from food.
• • Caffeinated and alcoholic beverages can increase dehydration.
• • Pregnant and breastfeeding women need additional fluids.

Signs of Proper Hydration:

• • Clear or light yellow urine
• • Rarely feeling thirsty
• • Normal energy levels
• • Adequate saliva and no dry mouth
• • Regular bathroom breaks (every 2-4 hours)

Note: This calculator provides general guidelines. Individual needs may vary. People with certain health conditions should consult healthcare providers for personalized advice. Listen to your body and adjust your water intake as needed.