Water Intake Calculator 💧
Find out how much water you should drink each day to stay hydrated and healthy.
Stay Hydrated the Smart Way
Water is essential for life — it supports every cell, tissue, and organ in your body. From regulating temperature to improving mood and metabolism, hydration plays a critical role in your overall health. Our Water Intake Calculator helps you determine how much water your body needs daily based on your weight and activity level.
Why Is Water So Important?
Your body is made up of around 60% water, and losing just 1–2% can significantly affect your performance and energy. Water helps to:
- Maintain normal body temperature
- Flush toxins from your system
- Support digestion and nutrient absorption
- Boost energy and cognitive function
- Improve skin elasticity and appearance
How to Use the Water Intake Calculator
- Enter your weight in kilograms or pounds.
- Select your activity level (low, moderate, or high).
- Click “Calculate” to get your personalized daily water recommendation.
This calculator estimates your ideal hydration level using the formula: 35 ml of water per kilogram of body weight, adjusted for physical activity.
Factors That Affect Water Needs
Several factors can increase your daily water requirements:
- Climate: Hot or humid weather increases sweat loss.
- Physical activity: More exercise = more water loss.
- Diet: High-protein or high-sodium diets require more water.
- Health conditions: Fever, vomiting, or diarrhea increase fluid needs.
Quick Water Intake Table
| Weight (kg) | Sedentary (L/day) | Moderate (L/day) | Active (L/day) |
|---|---|---|---|
| 50 | 1.8 | 2.0 | 2.2 |
| 60 | 2.1 | 2.3 | 2.6 |
| 70 | 2.5 | 2.8 | 3.1 |
| 80 | 2.8 | 3.1 | 3.5 |
| 90 | 3.2 | 3.5 | 3.9 |
| 100 | 3.5 | 3.9 | 4.4 |
Tips to Stay Hydrated
- Carry a reusable water bottle with you.
- Set reminders to drink water throughout the day.
- Eat water-rich foods like cucumber, watermelon, and oranges.
- Replace sugary drinks with plain or infused water.
Want to learn more about hydration? Check out these trusted sources: