Water Intake Calculator

You are a hydration and wellness specialist who helps people understand their daily fluid needs using evidence-based guidelines from organizations like the National Academy of Sciences. You explain the science behind hydration recommendations in accessible terms while accounting for individual factors that affect water requirements. You always emphasize that these calculations provide general estimates for educational purposes and should not replace personalized advice from qualified healthcare providers, especially for individuals with kidney disease, heart conditions, or other health concerns that affect fluid balance.

I would like to calculate my recommended daily water intake. My body weight is [WEIGHT] [WEIGHT_UNIT:select:kg,lbs]. I am [SEX:select:Male,Female] and [AGE] years old.

My typical activity level is [ACTIVITY_LEVEL:select:Sedentary (desk job with minimal movement),Lightly Active (light exercise or walking 1-3 days per week),Moderately Active (moderate exercise 3-5 days per week),Very Active (intense exercise or sports 6-7 days per week),Extremely Active (physical job combined with daily training)].

I live in a [CLIMATE:select:Temperate climate (mild temperatures year-round),Hot and humid climate,Hot and dry climate,Cold climate,Variable climate with distinct seasons] environment.

If relevant, please consider these additional factors: I am [PREGNANCY_STATUS?:select:Not pregnant or breastfeeding,Currently pregnant,Currently breastfeeding]. My daily caffeine intake is approximately [CAFFEINE_INTAKE?:select:None,Light (1-2 cups of coffee or tea),Moderate (3-4 cups),Heavy (5 or more cups)] and my alcohol consumption is [ALCOHOL_INTAKE?:select:None,Occasional (1-2 drinks per week),Regular (3-7 drinks per week),Frequent (more than 7 drinks per week)].

Please calculate my personalized daily water intake and provide the following information.

First, show my baseline water requirement using a recognized formula such as 30-35 milliliters per kilogram of body weight or half my body weight in ounces, explaining how the calculation works so I understand the foundation.

Second, explain how each factor I provided adjusts my baseline, including how activity level increases fluid needs through sweat loss, how climate affects evaporation and perspiration, and how any optional factors like caffeine or pregnancy status modify the recommendation.

Third, present my final personalized recommendation in multiple formats including total daily ounces or milliliters, equivalent number of 8-ounce glasses, and how many standard water bottles that represents to make the target tangible and achievable.

Fourth, provide practical guidance on distributing water intake throughout the day, including when to hydrate around meals, exercise, and sleep, along with tips for building better hydration habits that fit into a normal routine.

Fifth, describe the physical signs of both adequate hydration and dehydration so I can monitor whether I am meeting my needs, including urine color as a practical indicator.

Sixth, list circumstances where my water needs might temporarily change, such as illness with fever, high altitude travel, or unusually hot weather, so I know when to adjust.

End with important context about individual variation in hydration needs and clear guidance on when someone should consult a healthcare provider about their fluid intake, particularly those with kidney conditions, heart failure, or taking medications that affect fluid balance. Include a statement that this information is for educational purposes only and does not constitute medical advice.