Across a day, the water you take in has to match the water you lose — and the kidney is the accountant that balances the books by dialing urine up or down. Set your day and watch the ledger settle.
24-hour balance
Build your dayadjust intake and losses below
Try a day
Water in — beverages & food
Beverageswater, coffee, tea, milk, all drinks
Water in foodfruit, vegetables, soup, cooked grains
Water in — metabolic (from the macros you burn)
Carbohydrate4 kcal/g · yields ~0.60 mL water/g burned
Protein4 kcal/g · ~0.41 mL water/g burned
Fat9 kcal/g · ~1.07 mL water/g burned
Water out — conditions
Air temperaturehotter air ⇒ more sweat & skin loss