Water Intake Calculator
Calculate how much water you should drink daily based on your weight, activity level, and climate.
* All calculations are approximate.
How Water Intake Calculator Works?
Calculate how much water you should drink daily based on your weight, activity level, and climate.
Enter your body weight in kilograms, daily exercise duration, and your climate type.
A base water requirement is calculated as 35ml per kg of body weight.
Additional water is added for exercise — approximately 350ml per 30 minutes of activity.
A climate adjustment adds extra water if you live in a hot or humid environment.
Results show your total daily intake in liters and the equivalent number of 250ml glasses.
Formula Used
Base Intake = Weight (kg) x 0.035 L | Exercise Extra = (Activity Minutes / 30) x 0.35 L
Individual hydration needs vary based on health conditions, medications, and diet. People with kidney conditions should consult a doctor before increasing water intake.
Important — Read Before You Decide
- Individual water needs vary based on health conditions
- Excessive water intake can cause hyponatremia (water intoxication)
- Kidney patients should consult doctor before increasing water intake
- Coffee and tea have mild diuretic effects but still hydrate
What Happens If You Ignore These?
- Chronic dehydration causes headaches, fatigue, and kidney stones
- Reduced cognitive performance and concentration
- Dry skin, constipation, and urinary tract infections
- Impaired exercise performance and recovery
Smart Tips
- Drink a glass of water first thing in the morning
- Carry a reusable water bottle throughout the day
- Set reminders if you often forget to drink water
- Eat water-rich foods like cucumber, watermelon, and oranges
Frequently Asked Questions
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