Daily Water Intake Calculator

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

1Your Information

Weight (kg)

Activity Level

Season

Recommended Daily Water Intake

0 ml

Cups (250ml)

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.