Water Intake Calculator
Calculate your personalized daily water intake based on your body weight, activity level, and environmental factors for optimal hydration.
Calculate Your Water Needs
Your Daily Water Needs
Glasses (250ml)
Bottles (500ml)
Cups (240ml)
Fluid Ounces
Quick Tips
- Start your day with a glass of water
- Keep a water bottle with you always
- Drink before you feel thirsty
- Monitor urine color for hydration status
Your water intake results will appear here
Benefits of Proper Hydration
Brain Function
Improves concentration, alertness, and memory. Even mild dehydration can affect cognitive performance.
Heart Health
Maintains proper blood volume and circulation, reducing strain on your heart and cardiovascular system.
Temperature Control
Regulates body temperature through sweating and respiration, preventing overheating.
Skin Health
Keeps skin moisturized, elastic, and glowing. Proper hydration reduces signs of aging.
Physical Performance
Maintains muscle function and prevents fatigue during exercise and daily activities.
Detoxification
Helps kidneys filter waste and toxins from your blood, supporting overall health.
Hydration Tips and Guidelines
Timing Matters
Drink water upon waking, before meals, and throughout the day. Avoid large amounts right before bed to prevent sleep disruption.
Monitor Your Urine
Pale yellow indicates good hydration, while dark yellow suggests you need more water. Clear urine may mean overhydration.
Water-Rich Foods
Include fruits and vegetables like watermelon, cucumbers, oranges, and lettuce. They contribute to your daily fluid intake.
Exercise Hydration
Drink 2-3 glasses of water 2 hours before exercise, and continue drinking during and after to replace lost fluids.