Hydration Calculator

Estimate how much water to drink each day based on your body and activity.

Units

1. Current weight

2. Exercise per day (optional)

min

I’m in hot or humid weather

Track every dose in the Nudge app

Log your shots, see your medication level, and follow every phase of your GLP-1 journey in one calm place.

How it works

A simple, widely used starting point, adjusted for exercise and heat.

We start with about 35 mL of fluid per kg of body weight each day.

We add about 350 mL (12 oz) for every 30 minutes of exercise.

Heat and humidity increase sweat, so we add about 500 mL (17 oz).

Tips

GLP-1s can blunt thirst, so it helps to plan your fluids.

Small, regular sips are easier than large amounts at once, especially if you feel full.

Dark urine, headaches, dizziness or constipation can be signs you need more fluids.

If you have vomiting or diarrhea, drink extra fluids and contact your clinician if it doesn’t settle.

Water, milk, tea, soups and water-rich foods like fruit all add to your daily total.

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