Water Intake Calculator - Daily Hydration Needs
Calculate how much water you should drink daily based on body weight, activity level, climate. Personalized hydration calculator for optimal health.
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How Much Water Should I Drink Per Day?
Daily water intake varies based on body weight, activity level, climate, and gender. The general recommendation is 30-35ml per kg of body weight, but this increases with exercise and hot weather. Our water intake calculator provides personalized recommendations.
Water Intake Calculation Formula
Our calculator uses the following methodology:
- Base amount: 30-35ml per kg of body weight (varies by gender)
- Activity multiplier: +500ml to +1500ml based on exercise intensity
- Climate adjustment: +500ml to +1000ml for hot weather
- Gender difference: Males typically need 10-15% more water
Daily Water Intake Chart by Weight
| Weight | Minimum Water | Recommended |
|---|---|---|
| 50 kg (110 lbs) | 1.5 L | 2.0 L |
| 60 kg (132 lbs) | 1.8 L | 2.4 L |
| 70 kg (154 lbs) | 2.1 L | 2.8 L |
| 80 kg (176 lbs) | 2.4 L | 3.2 L |
| 90 kg (198 lbs) | 2.7 L | 3.6 L |
| 100 kg (220 lbs) | 3.0 L | 4.0 L |
Benefits of Proper Hydration
- Improves physical performance and energy levels
- Boosts brain function and concentration
- Aids digestion and prevents constipation
- Supports kidney function and toxin removal
- Maintains healthy skin and appearance
- Regulates body temperature
- Helps with weight management
Signs of Dehydration
- Dark yellow urine
- Dry mouth and lips
- Headaches and dizziness
- Fatigue and weakness
- Decreased urination
- Dry skin
Hydration Tips
- Drink water first thing in the morning
- Keep a water bottle with you always
- Set hourly reminders to drink water
- Drink before, during, and after exercise
- Eat water-rich foods (fruits, vegetables)
- Limit caffeine and alcohol (they dehydrate)
- Track your intake with an app or journal