Water Intake Calculator
Find out how much water you should be drinking each day. Proper hydration supports digestion, energy levels, skin health, and weight management.
Your Daily Water Intake
--
glasses (250 ml each)
How Much Water Do You Need?
A common recommendation is to drink about 30-35 ml per kg of body weight per day. However, your actual needs depend on several factors including physical activity, climate, and overall health.
Factors That Increase Water Needs
- Exercise: You lose water through sweat. Add ~350 ml per 30 minutes of exercise
- Hot climate: Heat and humidity increase perspiration and water loss
- Altitude: Higher altitudes increase breathing rate and water loss
- Illness: Fever, vomiting, and diarrhea increase fluid needs
- Pregnancy/nursing: Additional fluids are needed
Tips for Staying Hydrated
1. Start your day with a glass of water
2. Keep a water bottle with you throughout the day
3. Drink a glass before each meal
4. Eat water-rich foods (cucumbers, watermelon, oranges)
5. Set reminders if you tend to forget
Proper hydration supports your nutrition goals. Combine this with our Calorie Calculator and Macro Calculator for a complete health plan.