Water Intake Calculator – Daily Water Needs
Understanding Hydration
Base Requirement
35ml water per kg body weight forms the base requirement for normal body functions.
Activity Adjustment
Physical activity increases water needs through sweating and increased metabolism.
Climate Factors
Hot and dry environments increase fluid loss through sweating.
Hydration Tips
💡 Achieve Optimal Hydration:
- Drink evenly throughout the day
- Start your day with a glass of water
- Drink before, during, and after exercise
- Monitor your urine color (light yellow = well hydrated)
- Eat water-rich foods (cucumbers, watermelon)
- Avoid excessive alcohol and caffeine consumption
Frequently Asked Questions
How much water should I drink daily?
The general recommendation is 35ml per kg body weight. For 70kg, that's about 2.5 liters daily. Activity and climate can increase this need.
Can you drink too much water?
Yes, overhydration (water poisoning) is possible but rare. It occurs when drinking very large amounts of water in a short time. Drink evenly throughout the day.
Do other drinks count toward water intake?
Yes, all fluids contribute to hydration. However, water is best as it contains no calories and is optimally absorbed by the body.