Daily Water Intake Calculator
Calculate your daily water needs based on your weight and activity level. Get personalized hydration recommendations in liters, glasses, and milliliters for optimal health.
Key Terms
- Daily Water Intake: Amount of water you should drink per day
- Hydration: Process of providing adequate water to body tissues
- Activity Level: Physical exercise intensity affecting water needs
- Baseline Calculation: 33ml per kg of body weight
- Activity Multiplier: Factor increasing water needs based on exercise
What Are These Terms?
Daily Water Intake
Your body needs a certain amount of water daily to function properly. This includes water for digestion, circulation, temperature regulation, and waste removal. The amount varies based on body size, climate, and activity level.
Hydration
Proper hydration means maintaining optimal water balance in your body. Dehydration can cause fatigue, headaches, and decreased performance. Over-hydration is rare but possible with extreme water consumption.
Activity Level
Physical activity increases water loss through sweat. Sedentary people need less water than athletes. Our calculator accounts for 5 activity levels from sedentary (1.0x multiplier) to very active (1.5x multiplier).
How Does The Tool Work?
Calculation Formula
Base: 33ml × body weight (kg)
Final: Base × activity multiplier
Activity multipliers:
- Sedentary: 1.0x (little/no exercise)
- Lightly Active: 1.1x (1-3 days/week)
- Moderately Active: 1.2x (3-5 days/week)
- Very Active: 1.3x (6-7 days/week)
- Extra Active: 1.5x (athlete/physical job)
Real-World Examples
Example 1: Office Worker
- Weight: 70 kg
- Activity: Sedentary
- Result: 2.3L (9 glasses, 2310ml)
- Perfect for desk job with minimal exercise
Example 2: Regular Gym-Goer
- Weight: 80 kg
- Activity: Moderately Active
- Result: 3.2L (13 glasses, 3168ml)
- Accounts for 3-5 workout days per week
Example 3: Professional Athlete
- Weight: 75 kg
- Activity: Extra Active
- Result: 3.7L (15 glasses, 3713ml)
- High water needs for intense training
Important Notes
- Increase intake in hot weather or high altitude
- Drink more during illness, fever, or diarrhea
- Pregnant/nursing women need additional water
- Coffee and tea count but are mild diuretics
- Listen to your body - thirst is a good indicator