Water Intake Calculator
Discover your optimal daily water intake based on your body weight, activity level, and climate. Get your hydration goal in multiple units plus a suggested drinking schedule throughout the day.
- Start your day with a glass of water to rehydrate after sleep
- Drink water before meals to aid digestion and prevent overeating
- Keep a water bottle nearby as a visual reminder to drink
- Clear to light yellow urine indicates good hydration
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How to Use
- 1 Enter your weight — Input your body weight in kilograms or pounds. Toggle the unit button to switch between kg and lbs.
- 2 Select activity level — Choose your typical daily activity level from sedentary to extreme athlete. More activity means more water needed.
- 3 Choose your climate — Select normal, hot, or very hot climate. Hot weather increases water needs significantly.
- 4 View your hydration goal — See your daily water needs in liters, glasses, ounces, cups, and bottles. Follow the hydration schedule for optimal distribution.
Frequently Asked Questions
How is daily water intake calculated?
The base formula is 35ml per kg of body weight. This is multiplied by activity level (1.0-1.4x) and climate factors (1.0-1.3x). Athletes and hot weather can increase needs by 40-80%.
Does water from food count?
Yes! About 20% of daily water comes from food, especially fruits and vegetables. This calculator gives total fluid needs - you can subtract a bit if you eat water-rich foods.
Can I drink too much water?
Yes, overhydration (hyponatremia) is possible but rare. Don't force excessive water. Spread intake throughout the day and listen to your body's thirst signals.
Should I drink more when exercising?
Absolutely. Drink 200-300ml 30 minutes before exercise, 150-200ml every 15-20 minutes during, and rehydrate after. The activity level setting accounts for regular exercise.