Water Intake Calculator
Calculate your recommended daily water intake based on your weight and activity level. Stay properly hydrated for optimal health.
How Water Intake is Calculated
Adjusted Intake = Base + Activity Adjustment
The base recommendation is 33 mL per kg of body weight. Additional water is recommended based on activity level to compensate for fluid lost through sweat.
Base = 70 × 0.033 = 2.31 liters
Activity adjustment = +0.7 liters
Total = 3.01 liters/day (≈ 12 glasses)
Signs of Dehydration
- Dark yellow urine
- Feeling thirsty or dry mouth
- Fatigue and dizziness
- Headaches
- Decreased urine output
Tips for Staying Hydrated
- Carry a reusable water bottle
- Drink a glass of water with each meal
- Set reminders throughout the day
- Eat water-rich foods (cucumber, watermelon, oranges)
- Drink before, during, and after exercise
FAQ
Does coffee count toward water intake?
Yes, moderate coffee and tea consumption counts toward daily fluid intake. However, water remains the best choice for hydration.
Should I drink more in hot weather?
Yes. In hot or humid conditions, you lose more water through sweat. Increase your intake by 0.5–1 liter on hot days or when exercising outdoors.
⚠️ Medical Disclaimer: This calculator provides general estimates. Individual needs vary based on health conditions, medications, and climate. Consult a healthcare provider for personalized hydration advice.
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Last updated: 2026-08-08