Daily Water Intake

Our calculator uses your body weight and activity level to determine your optimal daily water intake. The general formula is:

• For metric: Weight (kg) × Activity Factor × 30 = Daily water intake (ml)
• For imperial: Weight (lbs) × Activity Factor × 0.5 = Daily water intake (oz)

Activity factors range from 0.5 for sedentary individuals to 1.0 for extremely active people. This personalized approach is more accurate than the generic “8 glasses a day” recommendation.

• Improves physical performance and helps prevent fatigue
• Enhances cognitive function and mood
• Aids digestion and helps prevent constipation
• Supports kidney function and helps prevent kidney stones
• Keeps skin looking healthy and may slow signs of aging
• Helps regulate body temperature and blood pressure
• May help with weight management by increasing feelings of fullness

• Start your day with a glass of water before breakfast
• Carry a reusable water bottle with you throughout the day
• Set reminders on your phone to drink water every hour
• Add natural flavors like lemon, cucumber, or berries if you find plain water boring
• Eat water-rich foods like watermelon, oranges, and cucumbers
• Drink a glass of water before each meal
• Replace at least one sugary drink per day with water

Your body has ways of telling you when you're not drinking enough water. Watch for these common signs of dehydration:

• Dark yellow urine (well-hydrated urine is pale yellow)
• Feeling thirsty (by the time you feel thirst, you're already mildly dehydrated)
• Dry mouth, lips, and skin
• Headaches or dizziness
• Fatigue or low energy
• Poor concentration
• Less frequent urination or constipation