Hydration & Electrolyte Tracker

A precise daily water and electrolyte target, built from 8 inputs.

Clinical Nutrition Team · Anonymized · Educational Estimate
1. Baseline for fluid needs
2. Moderate-to-vigorous activity
3. Coffee, tea, energy drinks
4. Typical daytime conditions
5. Higher humidity increases sweat loss
6. Alcohol has a mild dehydrating effect
7. Rough self-assessment
8. 1 glass ≈ 250ml, for comparison
0Hydration
Readiness
0 L
recommended daily water
Sodium
0 mg
Potassium
0 mg
General wellness guidance, not medical advice. Not appropriate if you are on a fluid or sodium restriction — follow your doctor's specific guidance instead.

Frequently Asked Questions

Body weight, daily exercise minutes, caffeinated drinks per day, room temperature, humidity level, alcoholic drinks per week, sweat level, and your current daily water intake.
A baseline of about 33ml per kg of body weight, adjusted upward for exercise, heat, humidity, heavier sweating, caffeine, and alcohol, since all of these increase fluid turnover.
Drinking large volumes of plain water without adequate sodium and potassium can dilute electrolytes, especially for heavy sweaters — so the tool gives a rough daily sodium and potassium range alongside the fluid target.
No — this general-wellness calculator is not appropriate if you are on a fluid or sodium restriction. Follow your doctor's specific guidance instead.
It compares your reported current intake to your calculated target and shows how close you are as a 0-100 score.
Yes, use Download Results to save your targets and inputs as a file.
All calculations happen in your browser and are not stored on our servers. Only the optional consultation form is sent to our team.
Recalculate whenever your activity level, climate, or caffeine/alcohol habits change meaningfully, or seasonally as temperatures shift.
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