Water Intake Calculator
Estimate how much water you should drink each day based on your weight, activity level, and climate.
Water Intake Calculator
Why Water is Important
Water is essential for nearly every bodily function. It helps regulate body temperature, lubricates joints, delivers nutrients to cells, and keeps organs functioning properly. Staying well-hydrated also helps with cognitive function, physical performance, and overall well-being.
Signs of Dehydration
Mild to Moderate
- Thirst
- Dry or sticky mouth
- Darker yellow urine
- Headache
- Muscle cramps
- Fatigue
Severe
- Extreme thirst
- Very dry mouth
- Little or no urination
- Rapid heartbeat
- Rapid breathing
- Dizziness or lightheadedness
- Confusion
Tips for Staying Hydrated
- Carry a reusable water bottle with you throughout the day
- Set reminders to drink water regularly
- Drink a glass of water before each meal
- Add natural flavors like lemon, cucumber, or berries to your water
- Eat foods with high water content (e.g., fruits, vegetables, soups)
- Drink water before, during, and after exercise
- Replace electrolytes after intense sweating with sports drinks or electrolyte tablets
About This Calculator
This calculator uses your weight as the primary factor for estimating water needs, then adjusts based on activity level and climate. The general guideline is approximately 30-35ml of water per kg of body weight, adjusted for individual factors.
Remember that these are estimates, and your actual needs may vary. Always listen to your body and consult with healthcare professionals, especially if you have medical conditions that affect water balance.