Daily Water Intake Calculator

Calculate your personalized daily water intake recommendation based on your body weight, activity level, and environment.

Unit System

Weight

Activity Level

Climate

Why Hydration Matters

Water is essential for virtually every bodily function. Proper hydration supports:

Temperature regulation through sweating
Nutrient transport and absorption
Joint lubrication and cushioning
Waste removal through kidneys
Cognitive function and mood
Physical performance and recovery
Skin health and appearance

💧 Hydration Tips:

• Drink water consistently throughout the day, not all at once
• Increase intake during exercise, hot weather, or illness
• Keep a water bottle handy as a visual reminder
• Eat water-rich foods like fruits and vegetables
• Monitor urine color: pale yellow indicates good hydration

How This Calculator Works

This calculator uses the following formula:

Base calculation: 33 ml per kg of body weight
Activity adjustment: Increased by 0-30% based on exercise frequency
Climate adjustment: Increased by 15% for hot/humid conditions

The result is an estimate. Individual needs vary based on factors like metabolism, diet, medications, and health conditions. Listen to your body and adjust as needed.

How to Use This Calculator

Enter your current body weight in kilograms
Select your typical activity level
Choose your climate conditions
Click "Calculate Water Intake" to see your daily target
Use the result as a guideline and adjust based on how you feel

Frequently Asked Questions

How much water should I drink per day?

The general recommendation is about 30-35 ml per kg of body weight, adjusted for activity level and climate. This typically translates to 2-3 liters per day for most adults, but individual needs vary.

Does coffee or tea count toward water intake?

Yes, coffee and tea do contribute to hydration despite their mild diuretic effect. However, water remains the best choice for hydration. Limit caffeinated beverages and avoid counting alcohol toward your water intake.

Can you drink too much water?

Yes, overhydration (hyponatremia) is possible but rare. It typically occurs when drinking excessive amounts in a short time during endurance events. For most people, following thirst cues and the calculator's recommendations is safe.

How do I know if I'm properly hydrated?

Signs of good hydration include pale yellow urine, not feeling thirsty, and having energy throughout the day. Dark urine, fatigue, headaches, and dizziness can indicate dehydration.

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