Water Intake Calculator
Find your personalized daily hydration goal.
Daily Water Intake
Body Need
Exercise
Weather
Why Hydration Matters?
Water makes up about 60% of your body weight. Every cell, tissue, and organ in your body needs water to work properly. It regulates body temperature, lubricates joints, and flushes out waste products.
[Image of hydration body chart]Dehydration can drain your energy and make you feel tired. Even mild dehydration (1-2% loss of body water) can impair brain function.
How Much Water Do You Really Need?
The old advice of "8 glasses a day" is a good start, but it's not scientific. Your needs depend on:
1. Body Weight
Larger bodies need more water. A general rule is 30-35 ml per kg of body weight.
2. Physical Activity
When you exercise, you sweat. You need to replace that fluid. Generally, add about 0.3 to 0.5 liters for every 30 minutes of exercise.
3. Environment
Hot or humid weather makes you sweat more, increasing your water needs.
Signs of Dehydration
- Thirst: If you are thirsty, you are already dehydrated.
- Urine Color: Dark yellow is a clear sign. Aim for pale yellow.
- Fatigue: Feeling tired or sluggish.
- Headaches: A common symptom of lack of water.
FAQs
Q. Do tea and coffee count?
Yes, but water is always the best choice as it has zero calories and caffeine.
Q. Can drinking too much water be bad?
Yes, excessive water intake can lead to Hyponatremia (low sodium). Listen to your body.