Daily Water Intake Calculator

Calculate your personalized hydration needs

Formula

Base: 35 ml/kg; +Activity (0-1200 ml); +Climate (0-600 ml); +Pregnancy (700 ml)

Base requirement is 35 ml per kg body weight. Adjustments for activity, climate, and pregnancy/breastfeeding. ~20% from food, 80% from beverages.

How to Calculate Manually

1
Enter your body weight in kg
2
Select your activity level
3
Select your climate
4
Indicate if pregnant/breastfeeding
5
Calculator computes base + adjustments
6
Result shows total water, cups, and beverage vs food split

Reference Table

Weight	Sedentary/Cool	Moderate/Temperate	Active/Hot
50 kg	1.8 L	2.3 L	3.1 L
70 kg	2.5 L	3.1 L	4.1 L
90 kg	3.2 L	3.9 L	5.1 L
110 kg	3.9 L	4.7 L	6.1 L

How Much Water Should You Drink? Personalized Hydration Guide

Water is essential for every bodily function. Yet most people don't know their actual hydration needs. The old '8 glasses a day' is a myth - your needs depend on weight, activity, climate, and more...

Frequently Asked Questions

Is 8 glasses a day accurate? The '8×8 rule' (8 glasses of 8 oz) is a rough guideline. Actual needs vary by weight, activity, climate, and diet. This calculator gives personalized recommendations.: The '8×8 rule' (8 glasses of 8 oz) is a rough guideline. Actual needs vary by weight, activity, climate, and diet. This calculator gives personalized recommendations.
Do coffee and tea count? Yes! Caffeinated beverages still contribute to hydration. Only alcohol dehydrates. Food provides ~20% of water intake (fruits, vegetables, soups).: Yes! Caffeinated beverages still contribute to hydration. Only alcohol dehydrates. Food provides ~20% of water intake (fruits, vegetables, soups).
Can you drink too much water? Yes, water intoxication (hyponatremia) is rare but dangerous. Don't force water beyond thirst. Spread intake throughout the day.: Yes, water intoxication (hyponatremia) is rare but dangerous. Don't force water beyond thirst. Spread intake throughout the day.

Calculator

Formula

Formula

How to Calculate Manually

Reference Table

How Much Water Should You Drink? Personalized Hydration Guide

Frequently Asked Questions

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