Rastreador de Hidratacao Gratis
Acompanhe sua ingestao diaria de agua com ajustes para exercicio e clima.
Daily Hydration Goal
97 oz
Daily Hydration Goal vs Body Weight
Formula
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
Exemplo Resolvido
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
Perguntas Frequentes
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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