Water Intake Calculator
Calculate your daily recommended water intake based on weight and activity level
ℹ️ Note
This calculator provides general recommendations. Consult a doctor if you have kidney or heart conditions. Water from food (fruits, vegetables, soups) is not included in this calculation.
📖 How to Use
- Enter your weight in kg
- Select your activity level (Sedentary/Moderate/Active)
- Check hot weather option if applicable (+500ml)
- Click Calculate to see your daily recommendation
✨ Features
- ✓Weight-based water intake calculation (30-40ml/kg)
- ✓Activity level adjustment
- ✓Hot weather/environment bonus
- ✓Cup conversion (1 cup = 250ml)
- ✓Hourly drinking schedule guide
- ✓Practical hydration tips
📐 Formula
Water Intake = Weight (kg) × 30-40ml + Environmental Adjustment💡 How It Works
- •Adults should drink 30-40ml of water per kg of body weight daily.
- •Sedentary: 30ml/kg, Moderate activity: 35ml/kg, Active: 40ml/kg.
- •Add 500ml in hot weather or heated indoor environments.
- •Water is essential for metabolism, temperature regulation, nutrient transport, and waste elimination.
- •Proper hydration improves skin health, concentration, and reduces fatigue.
- •Water from fruits, vegetables, and other foods also counts toward hydration.
❓ FAQ
Q. Where does the '8 glasses a day' rule come from?
A. The 8 glasses (about 2L) guideline is an old general recommendation. Actual needs vary by weight, activity, and climate.
Q. Do coffee and tea count toward water intake?
A. Coffee and tea contain water, but caffeine has diuretic effects. It's best not to count them as pure water intake.
Q. Can you drink too much water?
A. Excessive water intake (over 5L/day) can cause hyponatremia (low sodium). Stick to recommended amounts.
Q. Can urine color indicate hydration status?
A. Yes, light yellow is normal. Dark yellow suggests dehydration, while nearly clear may indicate overhydration.
Q. How much extra water during exercise?
A. Drink 500ml before exercise, 200ml every 15-20 minutes during, and 1.5x your weight loss after exercise.
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