Hydration

Water Intake Calculator — Daily Hydration Needs

Calculate your daily water intake based on body weight, activity level, and climate.

Your Details

Why Hydration Matters

Water makes up about 60% of your body weight and is involved in virtually every bodily function — from regulating temperature and transporting nutrients to enabling muscle contractions and cognitive function.

How We Calculate Your Water Needs

Base: weight (kg) × 35 ml
Moderate activity: × 1.2
High activity: × 1.4
Hot climate: × 1.1

Signs of Dehydration

  • Dark yellow urine (ideal is pale yellow)
  • Fatigue, headaches, reduced concentration
  • Muscle cramps during exercise
  • Dry mouth and skin
Pro Tip: About 20% of daily water comes from food. Fruits, vegetables, soups, and coffee/tea all count toward hydration.

Related Calculators