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About this tool
Plan how much to drink and when on a flight, in an air-conditioned office, in the monsoon, while studying, or for kids and seniors, with reminders.
Pick the situation, enter a few details and get a drinking schedule with reminders. This page brings together 7 separate hydration planner pages (Flight, AC office, Monsoon, Kids, Senior reminders, Senior daily target, Study) so you can compare them without hunting for the right one.
Open Hydration Planner on AltFTool — it loads instantly in your browser.
Choose your situation at the top: Flight, AC office, Monsoon, Kids and 3 more. On a phone it is a drop-down list.
Fill in the hydration planner for that situation; each of the 7 options keeps its own rules, data and defaults.
Read the result, then switch situation to compare. The page link keeps your situation (?v=flight), so you can bookmark or share it.
Flight, AC office, Monsoon and the rest sit behind one picker, so switching situation takes a tap instead of a new search.
Every situation keeps its own rules, numbers and defaults rather than one generic template.
The link remembers the situation you picked, so a bookmark or a shared link opens straight on it.
7: Flight, AC office, Monsoon, Kids, Senior reminders, Senior daily target, Study. Pick one at the top of the tool; the page link updates (for example ?v=flight) so you can bookmark or share that exact view.
A common airline recommendation is around 250 ml an hour, but this planner's dry-air-plus-alcohol model usually comes in lower than that for a long-haul unless you're drinking heavily throughout. For a 70 kg adult on a ten-hour flight with two beers and a coffee, the total works out around 1.5 litres — about 154 ml an hour, or roughly four 500 ml bottles.
Only mildly. Dropping a room from 40% to 25% relative humidity typically adds a few tens of millilitres of water loss across a full working day through breathing and the skin — far less than one extra glass. The dry-eye and dry-throat feeling is real, but it comes from surface evaporation on the eyes and airway, not from whole-body dehydration.
Usually yes, compared with what people actually drink. Monsoon air often sits above 85% relative humidity, which cripples sweat evaporation, so the body secretes far more sweat for the same cooling — much of it dripping off unused. A 30 °C day at 90% humidity carries a heat index near 41 °C, in the National Weather Service 'Danger' band.
EFSA's adequate intake for total water is 1.3 L a day at ages 2-3, 1.6 L at 4-8, 1.9 L for girls and 2.1 L for boys at 9-13, and 2.0-2.5 L from 14. About 20-30% of that arrives in food, so the drinks target is roughly three quarters of those figures.
The ESPEN 2019 geriatric guideline sets the minimum drink intake at 1.6 litres a day for women and 2.0 litres for men. These are beverages only — the better-known 2.0 and 2.5 litre figures are total water, which counts the roughly 20-30% that comes from food.
A common clinical estimate is 30 mL per kilogram of body weight, with a minimum of about 1,500 mL a day. That is roughly 1,950 mL for a 65 kg adult. EFSA's adequate intake from drinks is 2,000 mL for men and 1,600 mL for women. Anyone on a fluid restriction for heart or kidney disease must follow the figure their doctor sets instead.
Pro-rated from EFSA's daily values, a 3-hour study block needs roughly 300-375 ml for an adult — about two to three small glasses, spread out rather than downed at once. The full daily reference is 2.0 litres of total water for adult women and 2.5 litres for adult men, with about 80% of that normally coming from drinks.