Water Intake Calculator

General guideline: 0.5-1 oz per pound of body weight, adjusted for activity. Common formula: Weight (lbs) x 0.67 = oz/day, plus 12 oz per 30 minutes of exercise. Example: 180 lbs sedentary = ~120 oz (15 cups). Active with 1 hour exercise = 144 oz (18 cups). Traditional "8 glasses" (64 oz) is minimum, most need more. Factors increasing needs: Exercise, heat/humidity, high altitude, pregnancy/breastfeeding, illness, high sodium/protein diet.

Dehydration symptoms: Mild (1-2% loss): Thirst, dry mouth, dark yellow urine, fatigue, headache. Moderate (3-4%): Dizziness, decreased urine, dry skin, rapid heartbeat, irritability. Severe (5%+): Confusion, no urine, sunken eyes, rapid breathing - medical emergency. Urine color test: Pale yellow = hydrated, dark yellow/amber = dehydrated. Don't wait for thirst - drink consistently. Athletes: Weigh before/after exercise, replace 16-24 oz per pound lost.

Yes - hyponatremia (water intoxication) occurs when excessive water dilutes blood sodium. Dangerous if drinking several gallons in short time without electrolyte replacement. Symptoms: Nausea, headache, confusion, seizures (severe). Rare in normal circumstances - hard to accidentally overdrink. Risk factors: Endurance athletes drinking only water (need electrolytes), compulsive water drinking, certain medical conditions. Guideline: Don't exceed 27-33 oz per hour. Spread intake throughout day.

Yes, most beverages count: Water (100%), Coffee/tea (95% - mild diuretic effect minimal), Milk (90%), Juice (90%), Soda (90% but avoid sugar), Sports drinks (90% plus electrolytes). Alcohol is dehydrating (net negative). Food provides ~20% of water needs (fruits, vegetables, soups). Don't need to drink only plain water, but it's best choice - no calories, sugar, or caffeine. Coffee/tea drinkers adapt to diuretic effect - they hydrate effectively.