Daily Hydration Calculator - Personalized
✓ Weight-Based Formula - Personalized to your body
✓ Activity Adjustment - Exercise & lifestyle factors
✓ Climate Compensation - Hot, moderate, cold weather
✓ Hourly Schedule - When to drink throughout day
Daily Water Intake
3.05L
103 fl oz | 12.9 cups
Age-Appropriate Guideline
Adults (18-64 years): 2.0-3.5L per day
Number of Glasses
12
Glasses (250ml each)
✅ Hydration Tip
Drink consistently throughout the day. Don't wait until you're thirsty!
Distribute your water intake evenly throughout the day:
381 ml
~2 glasses
381 ml
~2 glasses
381 ml
~2 glasses
381 ml
~2 glasses
381 ml
~2 glasses
381 ml
~2 glasses
381 ml
~2 glasses
381 ml
~2 glasses
381 ml
~2 glasses
The general recommendation is to drink 8 glasses (2 liters) of water per day, but individual needs vary based on body weight, activity level, climate, and health conditions.
Our calculator uses a weight-based formula (30-50ml per kg body weight) adjusted for activity level, climate conditions, exercise duration, and special conditions like pregnancy or illness. Most adults need 2-4 liters (68-135 fl oz) daily.
| Body Weight | Sedentary | Moderate Activity | Very Active |
|---|---|---|---|
| 50 kg (110 lbs) | 1.5L (51 oz) | 2.0L (68 oz) | 2.5L (85 oz) |
| 60 kg (132 lbs) | 1.8L (61 oz) | 2.4L (81 oz) | 3.0L (101 oz) |
| 70 kg (154 lbs) | 2.1L (71 oz) | 2.8L (95 oz) | 3.5L (118 oz) |
| 80 kg (176 lbs) | 2.4L (81 oz) | 3.2L (108 oz) | 4.0L (135 oz) |
| 90 kg (198 lbs) | 2.7L (91 oz) | 3.6L (122 oz) | 4.5L (152 oz) |
| 100 kg (220 lbs) | 3.0L (101 oz) | 4.0L (135 oz) | 5.0L (169 oz) |
💡 Formula: Sedentary (30ml/kg), Moderate (40ml/kg), Very Active (50ml/kg)
Energy & Performance
Maintains muscle function, reduces fatigue
Weight Management
Boosts metabolism, reduces appetite
Skin Health
Hydrates skin, reduces wrinkles & dryness
Digestion
Prevents constipation, aids nutrient absorption
Joint Lubrication
Cushions joints, reduces pain
Temperature Regulation
Prevents overheating through sweating
Brain Function
Improves focus, concentration & memory
Mood Enhancement
Reduces anxiety, prevents irritability
Headache Prevention
Dehydration is a common headache trigger
Cognitive Performance
Maintains mental clarity & alertness
Stress Reduction
Helps body cope with physical stress
Sleep Quality
Prevents nighttime dehydration
Recognize these symptoms and increase your water intake immediately:
The "8 glasses" rule is a general guideline but not accurate for everyone. Your actual needs depend on body weight, activity level, climate, and health conditions.
More Accurate Approach:
Yes, drinking excessive water can lead to hyponatremia (water intoxication), where sodium levels become dangerously diluted. However, this is rare.
✅ Safe Upper Limit:
⚠️ Warning Signs of Overhydration:
Yes, but with limitations. All fluids contribute to hydration, but water is the best choice. Caffeinated drinks have a mild diuretic effect.
Hydration Value of Common Drinks: