Daily Water Intake Calculator
Calculate the optimal amount of water for your body
Add workout time or brisk walking
💧 Why track water intake
Adequate water supports metabolism, focus, and every body system. Needs depend on weight, sex, and physical activity.
The calculator estimates daily intake in liters, milliliters, and approximate 250 ml glasses.
📐 Formula
Intake (L) = Weight × K + Activity × 0.5
- K = 0.035 for men, 0.031 for women
- Activity — hours of physical exercise per day
💡 Example
Man, 70 kg, 1 hour of activity per day:
70 × 0.035 + 1 × 0.5 = 2.45 + 0.5 = ≈ 3.0 L (about 12 glasses).
✅ Tips
- Drink more in heat, during fever, and during intense workouts.
- Some water comes from food — consider total hydration, not only plain water.
- Thirst already signals early dehydration; sip regularly throughout the day.