Water Intake Calculator
Calculate your daily water intake recommendation based on your weight, activity level, and environment.
Your Daily Water Intake
3.0
liters
(3022 ml)
That's approximately:
12
glasses (250ml)
6
bottles (500ml)
189ml
per hour while awake
Calculation Breakdown
Base Intake (33ml x weight)2310 ml
+ Activity Adjustment (Moderate Activity)+462 ml
+ Climate Adjustment (Temperate Climate)+250 ml
Total Daily Intake3022 ml
Suggested Hydration Schedule
Wake Up
504 ml
Mid-Morning
504 ml
Lunch
504 ml
Afternoon
504 ml
Dinner
504 ml
Evening
504 ml
Hydration Tips
- Start your day with a glass of water to kickstart hydration
- Keep a water bottle visible at your desk or workspace
- Set reminders on your phone to drink water regularly
- Drink a glass of water before each meal
- Eat water-rich foods like cucumbers, watermelon, and oranges
- Monitor your urine color - pale yellow indicates good hydration
- Increase intake during exercise, illness, or hot weather
Disclaimer: This calculator provides general hydration guidelines. Individual water needs can vary based on health conditions, medications, pregnancy, breastfeeding, and other factors. People with kidney problems, heart conditions, or on fluid-restricted diets should consult a healthcare provider for personalized recommendations.