Water Intake Calculator
Calculate your recommended daily water intake based on body weight. Adjust for activity level and climate to stay properly hydrated.
About Water Intake
Proper hydration is essential for body function. The general recommendation is 30-35 ml per kilogram of body weight daily. This varies based on activity level, climate, diet, and health conditions. Water intake needs increase with exercise and hot weather.
How It Works
Enter your body weight in kilograms and select your activity level. The calculator shows your recommended daily water intake in milliliters and liters, plus how many glasses you should drink daily. Adjust the formula based on climate (hot weather = +500ml) and diet (high protein = +500ml).
Frequently Asked Questions
How much water should I drink daily? ▼
General recommendation: 30-35 ml per kg of body weight. A 70 kg person needs approximately 2.1-2.4 liters daily. Adjust based on activity, climate, and health conditions.
Does activity level affect water intake? ▼
Yes. Exercise increases water loss through sweat. Very active people need 50-100% more water. This calculator factors activity level into recommendations.
Can I drink too much water? ▼
Overhydration (water intoxication) is rare but possible. Drink when thirsty and follow these guidelines. Extreme endurance athletes should consult doctors about hydration needs.
Does tea and coffee count toward water intake? ▼
Yes, most beverages count toward hydration. However, caffeine is a mild diuretic, so plain water is most efficient. Fruits and vegetables also contribute to hydration (80-90% water).
Do I need more water in hot climates? ▼
Yes. Heat increases water loss through sweating. Add 500-1000ml to your daily intake in hot weather. Monitor urine color—pale yellow indicates proper hydration.