Your personalized hydration calculator.
STEP 01
Your profile.
70 kg
30200
30 yrs
5100
Gender
Activity Level
Climate / Temperature
30 min/day
0180
💧
Enter your details
Your personalized hydration result will appear here.
Signs you need to drink more water.
Mild
Dark yellow urine
Urine should be pale yellow. Dark yellow or amber indicates moderate dehydration.
Mild
Headache
Even 1–2% fluid deficit can cause tension headaches and reduced concentration.
Mild
Fatigue
Dehydration reduces blood volume, making your heart work harder, causing tiredness.
Mild–Moderate
Brain fog
2% dehydration impairs performance on tasks requiring concentration and alertness.
Moderate
Rapid heartbeat
As blood thickens from fluid loss, your heart beats faster to maintain circulation.
Moderate–Severe
Dizziness
Low blood pressure from dehydration causes lightheadedness when standing.