Daily water intake calculator
Calculate your recommended daily water intake based on weight, activity level, and climate. Get a personalised hydration plan for optimal health.
- Free, no sign-up
- No data stored
- Reviewed 2026-08-01
Your details
Results
- In litres
- 3.14 l
- In glasses
- 12.6
- From drinks
- 2,510 ml
- From food
- 628 ml
- Exercise addition
- 250 ml
Glass size note
Drinks note
Food note
Schedule table
| Time | Amount |
|---|---|
| 07:00 | 196 ml |
| 08:00 | 196 ml |
| 09:00 | 196 ml |
| 10:00 | 196 ml |
| 11:00 | 196 ml |
| 12:00 | 196 ml |
| 13:00 | 196 ml |
| 14:00 | 196 ml |
| 15:00 | 196 ml |
| 16:00 | 196 ml |
| 17:00 | 196 ml |
| 18:00 | 196 ml |
| 19:00 | 196 ml |
| 20:00 | 196 ml |
| 21:00 | 196 ml |
| 22:00 | 196 ml |
Schedule note water
Water note
About the Water Intake Calculator
Proper hydration supports energy levels, cognitive function, digestion, and physical performance. This calculator estimates how much water you should drink each day based on your body weight, exercise habits, and environmental conditions.
The recommendation considers baseline metabolic needs (approximately 30–35 ml per kg of body weight) and adds extra fluid for exercise duration, intensity, and hot or humid climates. It also factors in whether you are pregnant or breastfeeding, which increases fluid requirements.
Remember that food provides roughly 20% of daily water intake and caffeinated drinks still contribute to hydration despite mild diuretic effects. Use the result as a starting guideline and adjust based on thirst, urine colour, and how you feel.
How to use the Water Intake Calculator
- Enter your body weight in kilograms or pounds.
- Select your typical daily activity level (sedentary, moderate, active, athlete).
- Indicate the climate you live in (temperate, hot, humid).
- Optionally note if you are pregnant or breastfeeding.
- View your recommended daily water intake in litres and glasses.
Frequently asked questions
How much water should I drink per day?
General guidelines suggest about 2.7 litres for women and 3.7 litres for men (from all beverages and food). This calculator personalises the estimate using your weight and lifestyle factors.
Does coffee count toward water intake?
Yes. While caffeine has a mild diuretic effect, the net fluid contribution of coffee and tea is still positive. However, plain water remains the best hydration choice.
How do I know if I am drinking enough?
Pale straw-coloured urine generally indicates good hydration. Dark yellow urine, headaches, fatigue, and dry mouth can signal dehydration.
Should I drink more during exercise?
Yes. The American College of Sports Medicine recommends an additional 350–700 ml per hour of moderate exercise, depending on sweat rate, temperature, and humidity.
Sources
- National Academies — Dietary Reference Intakes for Water
- Mayo Clinic — Water: How much should you drink?
Figures are estimates for guidance only. Always confirm with the official source or a qualified professional before acting on them.