Daily Water Intake Calculator
An estimated daily fluid target based on your weight and lifestyle
Daily Water Intake Calculator
A general weight-based estimate of drinks: a 30–35 ml/kg rule of thumb for total water (not an official reference value), about 80% of which comes from drinks, plus an approximate allowance for sweat losses from exercise and climate.
Benefits of Adequate Water Intake
Signs of Dehydration
Importance of Hydration
Proper hydration is the engine of your body's health. It helps flush out toxins, lubricate joints, and maintain skin radiance. Use our calculator to find the exact amount your body needs.
Hydration FAQ
Do coffee and tea count toward your daily water intake?
Yes, fluids in coffee and tea contribute to hydration, but plain water remains the best primary choice to avoid excessive caffeine.
Can drinking too much water cause health problems?
Yes, excessive water intake in a short time can lead to 'water intoxication'. It's important to drink water moderately and distribute it throughout the day.
Do coffee and tea dehydrate you?
Despite caffeine, the fluid in these drinks contributes to hydration, though plain water is best.
How many liters of water by weight?
A common rule of thumb is 30–35 ml per kg of total water (food plus drinks). For 70 kg that is about 2.1–2.5 L, roughly 80% of it from drinks, so about 1.7–2 L to drink, more with exercise and heat. EFSA reference values for adults: 2.5 L total for men and 2.0 L for women.
Does water help with weight loss?
Water has no calories, and replacing sugary drinks with it lowers daily calories. Evidence that water itself meaningfully boosts metabolism is limited.
What are the first signs of dehydration?
Thirst, dry mouth, headaches, and dark urine are the first warning signs.