Water Intake Calculator

Use this water intake calculator to estimate how much water you should drink daily based on your weight and activity level. Works for both metric and US units.

💧 Why Water Intake Matters

Water plays a critical role in every part of your body. It regulates temperature, delivers nutrients, removes waste, and keeps your joints moving smoothly. Because of this, staying properly hydrated can improve your energy levels, mood, and focus. In contrast, dehydration can cause fatigue, headaches, and even more serious health issues if ignored.

⚙️ How This Water Intake Calculator Works

This calculator estimates your recommended daily water intake based on your body weight and activity level. First, it converts your weight to kilograms (if needed). Then, it multiplies that number by a hydration factor, which increases with physical activity. As a result, the more active you are, the more water your body will need to function optimally.

🏃 Adjusting for Your Lifestyle

Someone with a sedentary lifestyle might need about 30 mL of water per kg of body weight each day. However, someone who exercises regularly may need closer to 40 mL/kg. For instance, a 70 kg person with moderate activity would need around 2.5 liters daily. These numbers aren’t exact, but they offer a useful starting point to help guide your daily intake.

📏 US and Metric Units Supported

Whether you use pounds and ounces or kilograms and liters, this calculator handles it for you. Just choose your preferred unit system, and everything will be converted automatically. Therefore, it’s a flexible tool that works no matter where you live or what units you’re used to.

🔗 Related Tools for Health and Hydration

⚖️ Calorie Deficit Calculator
💧 Body Water Percentage Calculator
🔥 BMR Calculator