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Calculate your recommended daily water intake based on body weight and activity level. Supports metric and imperial.

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Hydration is one of the most underestimated pillars of human health, yet most people have no idea how much water they actually need. The old advice to "drink eight glasses a day" is a blunt oversimplification that ignores body weight, activity level, climate and individual physiology. Our daily water intake calculator uses a weight-based formula adjusted for activity level, providing a far more personalised — and physiologically accurate — recommendation than any blanket rule ever could.

Water intake is intimately connected to overall body composition and weight management. Proper hydration boosts metabolic rate, reduces false hunger signals and supports kidney function. If you are on a health journey, we strongly recommend also using our BMI Calculator and Calorie Calculator to build a complete, data-driven picture of your nutritional needs.

⚕️ Please note: The figure provided is a scientifically-based general estimate. Individual hydration needs can vary significantly based on health conditions, medications and climate. If you have kidney, heart or other chronic conditions, please consult your doctor or a qualified healthcare professional for personalised advice.

How much water should you drink per day?

The general formula endorsed by most health organisations is 30–35 ml of water per kilogram of body weight per day. A 70 kg adult therefore needs approximately 2.1–2.5 litres daily under normal conditions. However, this baseline increases significantly with physical activity (add ~500 ml per hour of moderate exercise), hot climate (+500 ml), pregnancy (+300 ml) and breastfeeding (+700 ml). The European Food Safety Authority (EFSA) recommends 2 litres total fluid intake for women and 2.5 litres for men, including water from food (which accounts for roughly 20% of daily intake).

What happens when you do not drink enough water?

Even mild dehydration of just 1–2% body water loss measurably impairs cognitive performance, short-term memory and physical endurance. At 3–4% loss, headaches, dizziness and significant fatigue occur. Chronic mild dehydration is linked to higher risk of kidney stones, urinary tract infections and constipation. Proper hydration also supports skin health, joint lubrication and regulation of body temperature. Track your intake alongside your BMI and calorie goals for a complete health overview. ⚕️ Consult your doctor if you have kidney, heart or other medical conditions affecting fluid intake.

الأسئلة الشائعة

How much water should I drink per day?
The general guideline is 30–35 ml per kg of body weight per day. A 70 kg adult needs approximately 2.1–2.5 litres under normal conditions. This increases with exercise, heat, pregnancy and breastfeeding.
Does coffee and tea count towards daily water intake?
Yes, partly. Despite mild diuretic effects, coffee and tea still contribute to net hydration. Unsweetened herbal teas count almost as much as water. High caffeine intake (over 400 mg/day) may slightly increase fluid loss.
What are the signs of dehydration?
Early signs: dark yellow urine, dry mouth, thirst, reduced concentration. Moderate dehydration (2-3% body weight): headache, dizziness, fatigue. Severe dehydration (5%+): rapid heartbeat, confusion — requires immediate medical attention.
Should I drink more water when exercising?
Yes. For moderate exercise lasting 60–90 minutes, add approximately 500 ml (2 cups) per hour. For intense exercise or hot conditions, add 750 ml–1 litre per hour. Pre-hydrate: drink 400-600 ml in the 2 hours before exercise.
Can you drink too much water?
Yes — hyponatremia (water intoxication) occurs when you drink far more water than your kidneys can process (over 1 litre per hour). This is rare and mainly affects endurance athletes. For most people, thirst is a reliable guide.

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