Free Health Tool
Water Intake Calculator
Find out exactly how much water you should drink every day based on your body weight and activity.
Daily Water Intake
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Glasses (250ml)
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Water Intake Calculator
Our water intake calculator determines your personalized daily water requirement based on body weight, activity level, and climate. Proper hydration is essential for energy, skin health, and kidney function.
Water Intake Formula
Water (ml) = Weight (kg) × Activity Factor (30-40 ml/kg) + Climate Adjustment
Worked Example: 70 kg, moderately active, normal climate: 70 × 33 = 2.3 liters/day (≈9 glasses).
Benefits of Proper Hydration
- Energy & Focus: Dehydration causes fatigue and brain fog
- Weight Management: Drinking water before meals reduces appetite
- Skin Health: Hydrated skin looks healthier
- Kidney Function: Water helps flush toxins
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Frequently Asked Questions
How much water should I drink per day?
A general guideline is 30-35 ml per kg of body weight. For a 70 kg person: 2.1-2.45 liters/day. Activity and climate may increase this need.
Does coffee count as water intake?
Yes, coffee and tea contribute to daily water intake. The water in coffee offsets the mild diuretic effect. Water should still be your primary hydration source.
What are signs of dehydration?
Dark yellow urine, dry mouth, headache, fatigue, dizziness, dry skin, muscle cramps. By the time you feel thirsty, you are already mildly dehydrated.
Should I drink more water when exercising?
Yes, drink 200-300 ml every 15-20 minutes during exercise. For workouts over 60 minutes, add electrolytes. After exercise, drink 500-700 ml per kg lost through sweat.