Hydration Calculator
Calculate the recommended daily water intake you need to keep yourself healthy and hydrated.
Do any of the following apply to you:
You need to drink liters of water!
Methodology of Calculation: WKU
New to Hydration Essentials? You’re in the Right Place!
Hydration isn’t just about drinking water—it’s about knowing when, what, and how much to drink to keep your body performing at its best.
Here’s What You’ll Learn in This Guide:
How to Spot Dehydration Symptoms Early
Creating an Effective Hydration Plan
Understanding the Risks of Overhydration
Understanding the Role of Electrolytes
Dehydration Symptoms
🔸 Thirst: If you’re thirsty, your body is already asking for fluids. Don’t wait to hydrate!
🔸 Muscle Fatigue & Cramps: Dehydrated muscles are less efficient and prone to cramping, especially during or after exercise.
🔸Early Fatigue & Low Performance: Feeling sluggish or running out of steam faster than usual? Dehydration may be to blame.
🔸Delayed Recovery: Sore muscles that last longer than normal can signal dehydration. Hydration helps speed up recovery.
🔸Dizziness: Lightheadedness or dizziness during exercise or rest indicates your body needs more fluids to maintain blood pressure.
Hydration Plan: What and When to Drink
Before Exercise: Drink 16-20 oz of water or an electrolyte drink 2 hours before activity.
During Exercise: Sip 4-8 oz of water or an electrolyte-infused drink every 15-20 minutes.
After Exercise: Replenish with 16-24 oz of fluid for every pound of weight lost.
Can You Drink Too Much Water?
Yes, overhydration is a real concern. Drinking excessive water can dilute sodium levels in your blood, leading to a condition called hyponatremia. This imbalance can cause symptoms like:
Nausea and headaches
Confusion or fatigue
Severe cases can even result in serious complications
Balance is key—hydration isn’t just about quantity, but about maintaining proper electrolyte balance too.
Targeted Hydration: Electrolytes
Water alone isn’t always enough, especially during prolonged activity or excessive sweating. Consider supplements like the
Polyfit's Electrolyte Salts - infused with Himalayan pink salt and contains essential electrolytes like sodium, potassium, magnesium, and calcium—that are essential for:
Preventing muscle cramps
Regulating fluid levels
Supporting nerve and muscle function
Incorporating electrolyte supplements or drinks into your hydration plan ensures your body stays balanced and ready to perform. Stay consistently hydrated, maintain a mineral-rich diet focusing on potassium, magnesium, and calcium, and consider using salt supplements to replenish lost minerals during workouts.
👉Recommendation: Check out Polyfit Electrolyte Salts on Amazon and give your body the hydration you deserve.
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