Water Intake Calculator
Daily Water Intake
Calculate optimal daily water intake based on weight and activity level
Enter Your Data
Please enter your weight, activity level and climate conditions
About Daily Water Intake
Adequate water intake is crucial for maintaining good health. Each person's water needs vary based on factors such as weight, activity level, and climate conditions. This calculator provides a baseline recommendation, and actual water intake should be adjusted based on individual circumstances. If your urine is dark in color, it indicates a need to increase water intake.
About this tool
What is Water Intake Calculator?
Calculates your recommended daily water intake based on weight and activity level.
What is it for?
Stay properly hydrated and avoid drinking too little or too much.
How to read your result
Spread the recommended milliliters evenly throughout the day.
Classification & Reference
| Activity level | ml per kg |
|---|---|
| Sedentary | 30 |
| Light | 35 |
| Moderate | 40 |
| Active | 45 |
| Very active | 50 |
Formula
Water(ml) = weight(kg) Γ ml-per-kg (30β50 by activity)Frequently asked questions
How much water should I drink a day?
A common estimate is about 30β40 ml per kg of body weight, rising with activity and heat. For a 70 kg person that's roughly 2.1β2.8 litres including food moisture.
Does coffee or tea count toward hydration?
Yes. In normal amounts, tea, coffee and other drinks count toward fluid intake; the mild diuretic effect of caffeine doesn't offset the water they provide.
What are signs of dehydration?
Dark yellow urine, thirst, headache, fatigue and dry mouth. Pale straw-coloured urine is a good sign you're well hydrated.
Can I drink too much water?
Rarely, but drinking extreme amounts quickly can dilute blood sodium (hyponatraemia). Spread intake through the day rather than forcing large volumes at once.