Water Intake Calculator
Calculate your daily water intake needs based on your body, activity level, and lifestyle. Get personalized hydration recommendations instead of generic rules.
Your Daily Water Needs
Your Daily Hydration
Enter your details and click "Calculate Water Intake" to see your personalized hydration needs
Health Disclaimer
This calculator provides general guidance and should not replace medical advice. Individual hydration needs may vary based on health conditions, medications, and specific circumstances. Consult healthcare professionals for personalized recommendations.
What Is a Water Intake Calculator?
A water intake calculator helps estimate how much water your body needs each day to function well. Water supports digestion, energy levels, temperature control, and focus. When you drink too little, even mild dehydration can affect how you feel.
This calculator adjusts hydration needs based on your body and lifestyle instead of following outdated rules.
Why Daily Water Needs Are Different for Everyone
Some people sit at a desk all day, while others move constantly or work outdoors. Body weight, activity level, and weather all influence how much water you actually need. That is why a personalized calculation makes more sense than generic advice.
How This Water Intake Calculator Works
The calculator starts with your body weight to estimate a base water requirement. It then increases that number depending on how active you are and whether you live in a hot or dry climate.
You don't need to track every sip. The calculator gives you a clear daily target.
Formula Used in This Water Intake Calculator
Base Water Requirement
Daily Water (ml) = Body Weight (kg) × 35
This formula provides a simple and commonly used baseline.
Activity Adjustment
- • Light activity: +500 ml
- • Moderate activity: +750 ml
- • Heavy or intense activity: +1,000 ml
Climate & Special Conditions
- • Hot climate: +500 ml
- • Pregnancy: +300 ml
- • Breastfeeding: +700 ml
Water Intake by Weight
| Weight | Base Water Intake |
|---|---|
| 50 kg | 1.75 liters |
| 60 kg | 2.1 liters |
| 70 kg | 2.45 liters |
| 80 kg | 2.8 liters |
| 90 kg | 3.15 liters |
Activity-Based Water Needs
| Activity Level | Extra Water | Total (70 kg Example) |
|---|---|---|
| Sedentary | 0 ml | 2.45 L |
| Light | +500 ml | 2.95 L |
| Moderate | +750 ml | 3.2 L |
| Heavy | +1,000 ml | 3.45 L |
Who Should Use This Calculator?
- Anyone feeling tired or low on energy
- People who forget to drink water
- Fitness beginners and athletes
- Office workers and students
- Seniors needing hydration awareness
This calculator helps build better daily habits.
Final Thoughts
Drinking enough water is one of the simplest health habits, yet one of the most ignored. When you know your daily target, staying hydrated becomes easier and more intentional. This calculator is designed to guide you without pressure.