Daily Water Intake Calculator

Estimate your daily water needs based on your weight, activity level, and climate.

Daily Water Intake Calculator Overview

Inputs:
  • Weight (kg)
  • Activity Level (Low, Moderate, High)
  • Climate (Cool, Temperate, Hot)
Output:

Estimated daily water intake in liters and milliliters.

Formula:

Base water need = 35 mL × weight (kg)

  • Moderate Activity: +500 mL
  • High Activity: +1000 mL
  • Hot Climate: +500 mL

The calculator starts with a baseline of 35 mL per kg of body weight and adjusts for activity and climate factors.

Understanding Hydration

Why Your Daily Water Intake Matters

Water is essential for regulating body temperature, aiding digestion, and maintaining overall health. Your daily water needs vary based on your body weight, how active you are, and the climate you live in.

  • Weight: Larger bodies require more water to function.
  • Activity Level: Exercise increases water loss through sweat, necessitating higher intake.
  • Climate: Hot or humid conditions increase hydration needs.

Use this calculator to get a personalized estimate, and pair it with our Calorie Calculator or Body Fat Calculator for a complete health plan. Learn more from the CDC’s hydration guidelines.

Frequently Asked Questions

Your daily water needs depend on your weight, activity level, and climate. A common guideline is 30-40 mL per kg of body weight, with adjustments for exercise and heat. Our calculator provides a personalized estimate.

Higher activity levels increase water loss through sweat. Sedentary individuals need less water, while active people may need an additional 500-1000 mL depending on exercise intensity and duration.

Hot climates increase water loss through sweat, requiring more intake to stay hydrated. Cool climates require less, while temperate climates fall in between. Our calculator adjusts for this factor.

Yes, overhydration can lead to water intoxication, diluting sodium levels in your blood. Stick to the recommended intake and consult a doctor if you’re unsure.

Drink water throughout the day, carry a reusable bottle, and include hydrating foods like fruits and vegetables. Set reminders if needed to reach your goal.

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