Kostenloser Hydration Tracker Rechner
Track your daily water intake mit exercise und climate adjustments. See how much more you need to drink.
Daily Hydration Goal
97 oz
Daily Hydration Goal vs Body Weight
Formel
Hydration Goal Calculation
Daily Goal (oz) = (Weight/2 + Exercise Bonus) x Climate Factor
Exercise Bonus
Add 12 oz for every 30 minutes of exercise to replace sweat losses.
Climate Adjustment
Lösungsbeispiel
A 170 lb person, 30 min exercise, moderate climate, 40 oz consumed.
- 01Base = 170 / 2 = 85 oz
- 02Exercise bonus = 30/30 x 12 = 12 oz
- 03Goal = (85 + 12) x 1.0 = 97 oz
- 04Remaining = 97 - 40 = 57 oz
Häufig Gestellte Fragen
How do I know if I am drinking enough water?
Pale yellow urine is a good sign of adequate hydration. Dark yellow means you need more water. Clear urine may mean you are overhydrating.
Does food count toward hydration?
Yes. About 20% of daily water intake comes from food, especially fruits and vegetables. Watermelon, cucumbers, and oranges are particularly hydrating.
Can I drink too much water?
Yes, though rare. Hyponatremia (low sodium from overhydration) can be dangerous. Drink to thirst and do not force excessive amounts.
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