Hydration Calculator
Estimate daily fluid needs from body size, activity time, climate and special hydration needs.
Hit Calculate to see your fluid split
Calculate to see hourly pacing
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Your explanation appears here
Pale yellow urine often suggests adequate hydration; very dark urine, dizziness or heat illness symptoms need attention.
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Test a hotter day or longer workout without changing your main result.
Calculate your baseline first
It starts with a body-weight baseline, then adds fluid for exercise time, warmer climates and pregnancy or breastfeeding. The result is an estimate, not a medical prescription.
Yes. Total fluid includes water from drinks and food. The drinking-water estimate assumes roughly 20% of daily water comes from food and moisture-rich meals.
Yes. Very high fluid intake, especially during prolonged exercise without electrolytes, can dilute blood sodium. People with kidney, heart or fluid-restriction conditions should follow medical guidance.
Results are estimates generated locally in your browser for general wellness planning only. Hydration needs vary with health conditions, medications, sweat rate, altitude, diet and climate. This tool is not medical advice and is not intended for kidney disease, heart failure, fluid restriction, severe dehydration, heat illness or endurance-event treatment. Seek qualified medical guidance for symptoms or clinical decisions. VisionVix accepts no liability for decisions based on this output.