Water Intake Calculator
Estimate how much water you should drink daily based on your weight, activity level, and climate.
Daily Water Needs
How to use the Water Intake Calculator
- Enter your weight in kg.
- Choose your activity level.
- Choose your climate.
- Click Calculate to see your daily target in mL and glasses.
Formula used
Activity adds 0, 500 or 1,000 mL; climate adds 0, 300 or 600 mL. One glass = 250 mL.
Worked example
70 kg, moderate exercise, temperate climate
Base = 70 × 35 = 2,450 mL
+ 500 (exercise) + 300 (climate) = 3,250 mL
≈ 13 glasses of 250 mL
Signs you are drinking enough
Pale yellow urine and rarely feeling thirsty are good signs. In hot Indian summers or after heavy sweating, you need more water and may also need electrolytes (ORS, coconut water, buttermilk). Tea, milk, fruits and dal also contribute to fluid intake.
Tips for accurate results
- Spread intake through the day rather than drinking a lot at once.
- Drink before, during and after exercise.
- People with heart or kidney conditions should follow medical advice on fluids.
Frequently Asked Questions
Roughly 30–35 mL per kg of body weight, more in heat or with exercise.
For most active adults it is fine.
Yes, they contribute, though plain water is best.
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Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
Hydration Guidelines
General recommendation: 30-35 ml of water per kg of body weight. Adjust upward for exercise and hot climates. About 20% of your water intake comes from food.