Food Hydration Tracker
See how much of your daily water intake comes from food, and how much you still need to drink.
Portions eaten today:
Disclaimer. Water-content percentages used are typical estimates per food category, not measurements of your specific meal. Individual fluid needs vary with climate, health conditions, pregnancy and medication. This tool is for general guidance only -- consult a doctor for personalised hydration advice, especially if you have a kidney, heart or other condition affected by fluid intake. Read full disclaimer →
About the Food Hydration Tracker
This tool estimates how much of your daily water needs you're already meeting through food, based on your body weight and activity level. It first calculates a daily fluid target using 35ml per kg of body weight multiplied by an activity factor (1.0 sedentary, 1.3 moderately active, 1.6 very active/hot climate). It then estimates water contributed by the food portions you log -- berries/melon, cooked vegetables, salad, fruit, soup, dairy, cooked protein, and grains -- using typical water-content percentages for each category (for example, salad/raw veg is about 95% water by volume, cooked protein about 65%).
The difference between your daily fluid target and the water estimated from food gives you the amount you likely still need to drink directly. Most people get roughly 20-30% of their daily water intake from food; diets rich in soups, salads and high-water fruits and vegetables can push that figure toward 40%. This is a general estimation tool using typical water-content assumptions per food category, not a measurement of the specific foods you ate -- actual water content varies by ripeness, cooking method, and specific ingredient.