Water is life. From keeping your body cool, helping with digestion, to removing waste – water is needed for everything. But how much water should you really drink every day? It's not just “8 glasses” for everyone. It depends on your body and lifestyle.
This guide and our Water Intake Calculator will help you find your perfect daily water requirement. It checks things like your weight, age, gender, how active you are, the weather in your area, and if you have any health issues. We also include extra needs for pregnancy and breastfeeding. Knowing this will help you stay healthy and properly hydrated.
Our body is around 60% water. It carries oxygen and nutrients to your cells, helps you sweat to stay cool, protects your joints, and removes waste through urine. Even a little dehydration can make you tired, give you headaches, reduce focus, or dry out your skin. Serious dehydration can even be dangerous.
But remember, drinking too much water is also not good. It can lower the salt levels in your blood (called hyponatremia), which can cause nausea, confusion, or worse. That’s why it’s best to find a balance – not too less, not too much.
A common method says – drink around 30 to 35 ml of water for every kg of your body weight. But this changes based on other things like:
Weight is the starting point. Usually, 30–35 ml water per kg is good. For example, if you weigh 70 kg, you need about 2.1 to 2.4 liters daily. The more your weight, the more water you’ll need.
Children need less water, but they get dehydrated faster. Older adults may not feel thirsty easily, so they should drink water regularly even if they don’t feel like it.
Men often need more water than women because they have more muscles. Women need extra water if they are pregnant or breastfeeding.
Sitting all day? Then basic water is enough. But if you walk, exercise, or move a lot, you lose water through sweat. You’ll need extra 300 to 600 ml depending on how active you are.
Hot and humid weather makes you sweat more – that means more water loss. Cold places also make you lose water through dry air. So keep sipping water throughout the day.
If you have fever, vomiting, or loose motions – your body loses more water. Even with kidney stones, drinking more water helps. These cases need special attention.
During pregnancy, your body needs more fluid to support your baby. Breastfeeding moms also lose water while producing milk. Add about 0.4 to 0.6 liters extra every day.
Our tool takes all these factors and gives you a personalized result. Just enter your weight, age, gender, activity level, weather, and health conditions (if any). The calculator then does the math using this logic:
The final result tells you how much water you should drink in liters – made just for you. You can use this number to plan your daily intake easily.
When you track your water intake, you stay safe from dehydration. You’ll feel more energetic, focused, and your skin and digestion will improve. It also helps your kidneys work better.
Don’t wait to feel thirsty. Especially older people – thirst isn’t always a good signal. Use this calculator to build a good habit and stay healthy.
Use this free Water Intake Calculator daily and stay on top of your hydration game. Share it with your family and friends too. Drinking enough water is an easy way to feel good every day!