Electrolyte & Hydration Calculators
Personalized, science-backed calculators using WHO, NIH, and IOM guidelines. Free, no signup required — get your exact daily electrolyte and hydration needs in seconds.
- ✓ Personalized by weight & activity
- ✓ Diet-specific adjustments (keto, fasting)
- ✓ Climate-adjusted
- ✓ Product recommendation
- ✓ Keto sodium adjustment (+2,000mg)
- ✓ Fasting sodium needs
- ✓ Exercise sweat loss
- ✓ Salt grams conversion
- ✓ Gender-specific baseline
- ✓ Activity & climate adjustments
- ✓ Caffeine compensation
- ✓ Electrolyte-to-water ratio
Why These Calculators Are Different
Science-Based, Not Generic
Our algorithms use WHO, NIH, and IOM guidelines with peer-reviewed adjustment factors. Most online calculators use oversimplified "weight × constant" formulas that ignore diet type, climate, and activity intensity.
Keto & Fasting Specific
Standard calculators don't account for keto flu prevention (2,000+mg extra sodium) or fasting electrolyte depletion. Our diet-specific adjustments use research from Volek & Phinney on ketogenic mineral needs.
Product Recommendations
Based on your calculated needs, we recommend the best electrolyte product for your specific profile — keto dieters get LMNT recommendations, fasters get Dr. Berg's, athletes get performance-specific picks.
Electrolyte-Water Balance
Our hydration calculator doesn't just tell you how much water to drink — it tells you how to balance water with electrolytes to prevent hyponatremia, a dangerous condition caused by drinking too much plain water.