Daily Water Intake Calculator | Hydration Target Estimate
Estimate daily water intake from body weight, activity level, climate, and preferred unit, including cups and bottle equivalents.
Estimated Daily Water Target
2.51 L
Estimate Daily Water Intake
Enter body weight, activity level, and climate to estimate daily water intake in milliliters, cups, and 500 ml bottles.
Hydration Needs Change by Person
Activity, heat, sweating, diet, pregnancy, medication, and health conditions can change water needs. Use the estimate as a daily planning guide, not medical advice.
About This Tool
Water Intake Calculator estimates the recommended daily water consumption based on body weight, activity level, and climate. Proper hydration supports energy, concentration, digestion, and physical performance.
When to Use It
Use this when starting a fitness programme and you want a daily hydration target, when you frequently feel tired or get headaches and suspect under-hydration, or when adjusting intake during hot weather or intense exercise.
How to Use
- Enter your body weight.
- Select your activity level.
- Select the climate: temperate, hot, or very hot.
- Click Calculate to see the recommended daily water intake in litres.
Frequently Asked Questions
How much water should I drink per day?
General guidelines suggest 2 to 3 litres for women and 2.5 to 3.5 litres for men including water from food. Active individuals and those in hot climates need more.
Does coffee and tea count toward daily water intake?
Yes. Caffeinated drinks contribute to hydration despite being mild diuretics. The net hydration effect is still positive.
What are signs of mild dehydration?
Dark yellow urine, fatigue, difficulty concentrating, headache, and dry mouth are common signs of mild dehydration. Pale straw-coloured urine indicates adequate hydration.