Water Intake Calculator
Calculate your personalized daily water intake recommendation based on your weight, activity, and climate.
Why Hydration Matters
Water is essential for every cell in your body. Proper hydration helps regulate body temperature, lubricate joints, transport nutrients, and flush waste.
How Much Do You Need?
A common baseline is 30-40 ml per kg of body weight. This calculator adjusts for exercise (add 350 ml per 30 minutes) and climate (15-40% more in hot weather).
Tips for Staying Hydrated
- Drink a glass of water when you wake up
- Keep a water bottle at your desk
- Drink before, during, and after exercise
- Eat water-rich foods (cucumber, watermelon, oranges)
- Set a reminder on your phone