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Health

Daily Water Intake Calculator

Calculate your recommended daily water intake based on weight and activity level.

1Your Information

Recommended Daily Water Intake
0 ml
0
ml
0
Cups (250ml)
0
fl oz

2Hydration Schedule

Upon wakingRehydrate after sleep
200-300ml
30 min before mealsAids digestion
200ml
During/after mealsToo much may hinder digestion
Small sips
Before exercise30-60 min before
300-500ml
During exerciseSmall amounts frequently
150-200ml/20min
After exerciseReplace lost fluids
500ml+
Before bedToo much may disrupt sleep
100-200ml

Hydration Guide

Signs of Dehydration: Even mild dehydration (1-2% body weight water loss) can cause fatigue, reduced concentration, headaches, and dizziness. If your urine is dark yellow, you need more water. Drink before you feel thirsty.

Coffee & Tea: Yes, coffee and tea count toward water intake. The diuretic effect of caffeine is mild, so most of the liquid is absorbed. However, it is best to drink plain water alongside caffeinated beverages.

Overhydration: Drinking excessively (more than 1 liter per hour) can cause hyponatremia (water intoxication). For healthy adults, 3-4 liters per day is generally safe. After heavy sweating, replenish electrolytes (sodium, potassium) as well.

Frequently Asked Questions

Q. How much water should I drink per day?
A. A general guideline is 30ml per kg of body weight. For a 70kg person, that is about 2,100ml (roughly 8-9 cups). Adjust based on activity level and climate.
Q. Does coffee count as water intake?
A. Yes, coffee and tea do count. While caffeine has a mild diuretic effect, most of the liquid is still absorbed. Still, pure water should be your primary source of hydration.
Q. Can you drink too much water?
A. Extremely excessive intake can cause hyponatremia (water intoxication). For healthy adults, up to 3-4 liters per day is generally safe. If exercising heavily, replenish electrolytes too.
Recommendations are general guidelines. Individual needs may vary based on health conditions (kidney disease, heart conditions, etc.). Consult your doctor for personalized advice.
✓Updated for 2026Last reviewed October 6, 2026See what changed

Written and reviewed by Taeyang Kim · Rates and thresholds are taken directly from the official notices of Korea's National Tax Service, National Pension Service, National Health Insurance Service, Ministry of Employment and Labor, and Minimum Wage Commission. Results are non-binding estimates for reference only and may differ from the actual amount depending on your circumstances. Found a mistake? Tell us through Contact.