Daily Hydration Calculator

The base formula is 35 ml × your body weight in kg, adjusted for your activity level, climate and special situation (pregnancy, breastfeeding). This estimate covers total recommended intake, including drinking water (~75%) and water from food (~25%).

Pale yellow (like lemonade) is the sign of good hydration. Dark urine (amber or darker) indicates dehydration. Completely colorless urine may signal overhydration. Aim for pale yellow throughout the day.

Yes. Contrary to popular belief, tea and coffee (in moderation) do contribute to hydration. The diuretic effect of caffeine is offset by the water content of the drink. Only alcohol truly dehydrates by increasing urine production.

Yes, significantly. At 30°C you lose an extra 500 ml to 1L of water through perspiration at rest. During exercise in high heat, losses can reach 2 to 3L per hour. Always adapt your intake to the ambient temperature.

Yes. Nutrya includes a hydration tracker with smart reminders personalized to your profile. The app notifies you at regular intervals and tracks your daily progress toward your goal.