Our calculator uses scientifically-backed formulas that consider multiple factors affecting hydration needs. It provides a good baseline recommendation, but individual needs may vary. Always consult with healthcare professionals for personalized medical advice, especially if you have health conditions.

Yes, drinking excessive amounts of water can lead to water intoxication or hyponatremia (low sodium levels). This is rare but can occur when consuming large quantities rapidly. Follow the recommended amounts and spread intake throughout the day.

Yes! Herbal teas, milk, fruit juices, and even coffee contribute to your fluid intake. However, water is the best choice as it’s calorie-free and doesn’t contain caffeine or sugar. Foods with high water content like fruits and vegetables also contribute to hydration.

Exercise increases your body temperature, causing you to sweat more to cool down. This fluid loss needs to be replaced to maintain proper hydration. The intensity, duration, and environmental conditions of your workout all affect how much extra water you need.

The easiest way is to check your urine color. Pale yellow indicates good hydration, while dark yellow suggests dehydration. You should also feel alert, have moist lips and mouth, and not experience excessive thirst. Frequent urination (every 3-4 hours) is also a good sign.

Yes, thirst is actually a late indicator of dehydration. By the time you feel thirsty, you’re already mildly dehydrated. It’s better to sip water regularly throughout the day rather than waiting for thirst signals, especially during hot weather or physical activity.