How to Use This Tracker
Track all fluids you drink throughout the day. This includes water, tea, coffee, milk, juice, and other beverages.
Small amounts add up quickly, so log drinks as you go.
How to Estimate Your Daily Fluid Needs
A simple guideline is:
- 30–35 mL per kg of body weight
Example:
- 70 kg person → 70 × 30 = ~2100 mL per day
This is a general estimate. Your needs may change based on:
- Activity level (more exercise = more fluids)
- Climate (hot weather increases needs)
- Diet (high salt or protein intake may increase needs)
Kidney-Friendly Tips
- Spread fluid intake evenly throughout the day
- Avoid drinking very large amounts at once
- Limit high-sugar and high-sodium drinks
- If advised by a doctor, follow fluid restrictions carefully
This tool is for general informational purposes only and is not medical advice.
Fluid needs vary based on individual health conditions. Consult a healthcare professional for personalised guidance.