BMI Calculator
Calculate your Body Mass Index and health weight range with comprehensive analysis.
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Your Hydration Plan Awaits
Enter your details to get your personalized daily water intake recommendation with smart scheduling and visual tracking.
Interactive Charts
Smart Schedule
Progress Tracking
The Science of Hydration
Understanding why proper hydration is crucial for your health and performance
Dehydration Effects Timeline
Effects of progressive dehydration on body and performance
Brain & Cognitive Function
Even mild dehydration (2% body weight loss) can impair concentration, mood, and memory. Your brain is 75% water and needs consistent hydration to function optimally.
- Improved focus and mental clarity
- Better mood regulation
- Enhanced memory formation
- Faster reaction times
15%
Memory improvement
23%
Focus increase
Metabolism & Fat Loss
Water is essential for lipolysis - the process of breaking down fat cells. Without adequate hydration, your body struggles to metabolize stored fat effectively.
- 24-30% metabolism boost (temporary)
- Enhanced fat breakdown
- Improved toxin elimination
- Better appetite control
30%
Metabolism boost
500ml
Optimal pre-meal
Physical Performance
Hydration directly impacts your strength, endurance, and recovery. Even small levels of dehydration can significantly reduce performance.
- Maintained muscle strength
- Better endurance capacity
- Faster recovery between sets
- Reduced injury risk
2%
Dehydration = 25% performance loss
Temperature Regulation
Water helps regulate body temperature through sweating and circulation. Proper hydration keeps your internal cooling system functioning effectively.
- Efficient heat dissipation
- Stable core temperature
- Better blood circulation
- Reduced heat stress
37°C
Optimal body temp
Hydration Sources Effectiveness
Compare different beverages and their hydration efficiency
Hydration Sources Comparison
| Source | Hydration Rate | Electrolytes | Calories | Best For |
|---|---|---|---|---|
| 💧 Plain Water | 100% | None | 0 | Daily baseline hydration |
| 🥥 Coconut Water | 95% | High K+ | 45 | Post-workout recovery |
| ⚡ Sports Drinks | 85% | Balanced | 80 | Intense exercise (>1h) |
| 🍋 Infused Water | 98% | Minimal | 5 | Flavor preferences |
| 🍵 Herbal Tea | 90% | None | 2 | Evening hydration |
| ☕ Coffee/Tea | 70% | None | 5 | Morning routine |
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