Water Intake Calculator – Calculate Daily Water Needs Based on Activity
Calculate your daily water intake needs based on body weight, exercise duration, and climate. This hydration calculator helps you stay properly hydrated for optimal health and performance.
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Daily Water Intake
Enter your details to calculate water needs
Hydration Guidelines
Daily Recommendations:
- Base intake: 33ml per kg body weight
- Light exercise: +300ml per 30 min
- Moderate exercise: +500ml per 30 min
- Intense exercise: +800ml per 30 min
Hydration Tips:
- Drink before you feel thirsty
- Check urine color (pale = hydrated)
- Drink 500ml upon waking
- Sip during exercise, don't chug
- Electrolytes needed for long sessions
Frequently Asked Questions
How much water should I drink daily?
A general guideline is 33ml per kg of body weight. For a 70kg person, that's about 2.3 liters. Add more for exercise, hot weather, or illness.
Can I drink too much water?
Yes, excessive water intake can cause hyponatremia (low blood sodium). This is rare but can occur in endurance athletes who drink only water without electrolytes.
Does coffee count toward water intake?
Yes, despite caffeine's mild diuretic effect, coffee and tea still contribute to hydration. About 80-90% of the fluid is retained by your body.
How do I know if I'm dehydrated?
Signs include dark urine, dry mouth, headache, fatigue, and dizziness. Check urine color - pale yellow means you're well hydrated.
Should I drink more in hot weather?
Yes, hot and humid conditions increase sweat loss. Add 15-20% more water in hot weather and drink before you feel thirsty.