Water Intake Calculator
Calculate your recommended daily water intake based on weight, activity level, and climate.
Staying properly hydrated is essential for virtually every body function — from regulating temperature and transporting nutrients to cushioning joints and removing waste. Yet most people don't drink enough water. This calculator provides a personalized estimate based on your body weight, activity level, and climate.
The base recommendation is approximately 33 ml per kilogram of body weight per day. This is adjusted upward for increased physical activity (which causes water loss through sweat) and hotter climates (which increase perspiration and evaporation).
Signs of mild dehydration include thirst, dark yellow urine, fatigue, headaches, and decreased concentration. A simple hydration check: your urine should be a pale straw color. Dark urine typically indicates you need to drink more.
Remember that about 20% of daily water intake comes from food, especially fruits and vegetables like watermelon, cucumbers, oranges, and lettuce. The calculator shows your total fluid goal — drink the remainder as water, herbal tea, or other non-sugary beverages throughout the day.