Water Intake Calculator
Calculate your daily water needs based on weight, activity, climate, and personal factors
Personal Information
Activity & Environment
Hydration Benefits
Physical Performance
Proper hydration maintains blood volume, regulates body temperature, and prevents fatigue.
Cognitive Function
Even mild dehydration can impair concentration, alertness, and short-term memory.
Skin Health
Adequate hydration helps maintain skin elasticity and appearance.
Kidney Function
Water helps kidneys filter waste and prevents kidney stones.
Hydration Tips
Monitor Urine Color
Pale yellow indicates good hydration; dark yellow suggests dehydration.
Drink Before Thirst
Thirst is a late indicator of dehydration. Drink regularly throughout the day.
Include Water-Rich Foods
Fruits and vegetables contribute to daily fluid intake (watermelon, cucumber, oranges).
Limit Dehydrating Drinks
Alcohol and excessive caffeine can increase fluid loss.