Water Intake Calculator
Estimate your daily water needs based on body weight, exercise duration, and climate.
Daily Water Intake
mL
Liters
L
Cups (237 mL)
Daily Glasses (250 mL)
Breakdown
| Source | Amount |
|---|---|
| Base (weight x 35 mL) | mL |
| Exercise adjustment | + mL |
| Climate adjustment | mL |
This is a general estimate. Actual water needs vary based on individual health conditions, diet, medications, and other factors. Consult a healthcare professional for personalized hydration advice.
Frequently Asked Questions
How much water should I drink per day?
A general guideline is about 30–35 mL per kilogram of body weight. For a 70 kg (154 lb) person, that is approximately 2.1–2.45 liters (about 9 cups) per day. Active people, those in hot climates, and pregnant or breastfeeding women need more.
Does coffee or tea count toward daily water intake?
Yes. While caffeine has a mild diuretic effect, studies show that regular coffee and tea consumption contributes to hydration. The fluid they provide outweighs the small increase in urination. However, water remains the best zero-calorie hydration option.
What are signs of dehydration?
Early signs include dark yellow urine, thirst, dry mouth, and fatigue. Moderate dehydration causes headaches, dizziness, and reduced concentration. Severe dehydration can lead to rapid heartbeat, sunken eyes, and confusion. Urine color is the simplest daily hydration indicator: pale yellow is well-hydrated.