Water Intake Calculator
Find how much water you should drink daily based on your weight and exercise level.
About Daily Hydration
Most adults need 2โ4 liters of water per day. Needs increase with body weight, exercise, hot climates, and illness. The formula used: weight(kg) ร 33 mL/day, plus 350 mL per 30 minutes of exercise.
Hydration Tips
| Signal | Action |
|---|---|
| Urine is pale yellow | Well hydrated โ maintain intake |
| Urine is dark yellow | Increase water intake now |
| Thirst sensation | Already mildly dehydrated |
| Exercising or sweating | Add 500 mL per hour of activity |
| Hot climate | Add 500 mLโ1 L to daily baseline |
This calculator is for educational purposes only. Consult a qualified healthcare professional for medical advice.