Calculate optimal daily water intake based on body weight, climate and activity level.
A Water Intake Calculator computes your optimal daily fluid intake based on body weight, activity level and climate conditions. Proper hydration supports digestion, body temperature regulation, joint lubrication and cognitive function.
| Weight | Sedentary | Moderately Active | Very Active |
|---|---|---|---|
| 55 kg | 1.8L | 2.4L | 3.0L |
| 70 kg | 2.3L | 2.9L | 3.5L |
| 90 kg | 3.0L | 3.6L | 4.2L |
Enter weight, activity level and local climate. Click Calculate for your daily water target in litres and equivalent glasses. Adjust upward by 200–300ml for every hour of intense exercise.
Individual needs vary based on health conditions, medications and diet. Foods also contribute 20–30% of daily fluid intake. Check urine color — light yellow indicates good hydration.