About the Hydration Tracking Calculator
What is the Hydration Tracking Calculator?
This hydration calculator sets a daily water target and tracks your progress through the day.
It adds water for exercise, hot weather, pregnancy and breastfeeding.
How to use the Hydration Tracking Calculator
- Body Weight (kg) (sample: 70)
- Exercise Today (minutes) (sample: 30)
- Weather (sample: Hot or humid)
- Special Needs (sample: None)
- Drunk So Far Today (ml) (sample: 1,000)
- Waking Hours Left Today (sample: 8)
- Press Check Hydration (results also refresh as you type). The result card shows the Daily Water Target, along with Drunk so far, Still to drink, Glasses left (250 ml) and Per waking hour.
Formula used
Target (ml) = 35 × weight + 12 × exercise minutes + 500 (hot) + 300 (pregnant) or 700 (breastfeeding)
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Body Weight (kg) | 70 |
| Exercise Today (minutes) | 30 |
| Weather | Hot or humid |
| Special Needs | None |
| Drunk So Far Today (ml) | 1,000 |
| Waking Hours Left Today | 8 |
| Result | Value |
|---|---|
| Daily Water Target | 3.31 litres |
| Drunk so far | 30% |
| Still to drink | 2,310 ml |
| Glasses left (250 ml) | 9.2 |
| Per waking hour | 289 ml |
| Status | Behind – drink a glass now |
| Check | Pale-yellow urine is a simple sign of good hydration |
Tips for using the Hydration Tracking Calculator
- Keep a 1-litre bottle nearby and aim to finish it by lunch.
- People with kidney or heart disease may need to limit fluids – follow medical advice.