Water Intake Calculator
Calculate your daily water intake needs based on weight, activity level, and climate
Your Information
Daily Water Intake
Ready to Calculate
Enter your information to calculate your daily water intake needs.
How to Use This Calculator
Enter Your Basic Information
Provide your weight and age. These are fundamental factors that determine your baseline water needs. Heavier individuals and elderly people generally need more water.
Select Your Activity Level
Choose from sedentary to very active. Higher activity levels significantly increase water requirements as you lose more fluids through sweat during exercise and physical work.
Choose Your Climate
Select the climate where you live or work. Hot climates increase water needs by 15-25% due to increased perspiration and evaporation from the body.
Review Your Results
See your total daily water intake recommendation and how to distribute it throughout the day. The calculator provides amounts in liters, milliliters, cups, and glasses for easy tracking.
Hydration Tips
Start your day with a glass of water to kickstart your metabolism and rehydrate after sleep
Keep a reusable water bottle with you throughout the day to make drinking water more convenient
Set reminders on your phone or use a hydration app to prompt you to drink water regularly
Drink water before, during, and after exercise to replace fluids lost through sweat
In hot weather or dry climates, increase your water intake by 15-25% to compensate for extra fluid loss
Monitor your urine color - pale yellow indicates good hydration, dark yellow suggests you need more water
Eat water-rich foods like cucumbers, watermelon, oranges, and lettuce to supplement your water intake
Avoid waiting until you feel thirsty - thirst is a sign you're already mildly dehydrated
Limit caffeine and alcohol intake as they have diuretic effects and can increase fluid loss
Pregnant women should add about 300ml to their daily intake, breastfeeding mothers about 700ml
Elderly individuals need to pay extra attention to hydration as the thirst sensation decreases with age
During illness with fever, vomiting, or diarrhea, significantly increase your fluid intake
Cold water is absorbed faster than warm water and can help cool your body during exercise
Spread your water intake throughout the day rather than drinking large amounts at once
Adjust your intake based on your individual needs - factors like medications and health conditions affect requirements