Water Intake Calculator
Calculate your recommended daily water intake based on your body weight, physical activity, and climate conditions.
✓ Runs in your browser · Updated 2026-03-31Enter values and click Calculate Intake to see results
How Much Water Do You Need?
Water needs depend on your body weight, activity level, and the climate you live in. The base recommendation is approximately 35 ml per kilogram of body weight per day, adjusted for activity and environmental conditions.
Base Intake = Weight (kg) × 0.035 litres
Adjusted Intake = Base × Activity Factor × Climate Factor
Activity: Sedentary ×1 | Moderate ×1.15 | Active ×1.3 | Very Active ×1.45
Climate: Temperate ×1 | Hot & Humid ×1.2 | Hot & Dry ×1.25 | Cold ×1.05
Signs of Dehydration
Common signs include dark yellow urine, dry mouth, fatigue, dizziness, headaches, and reduced concentration. Chronic mild dehydration can affect kidney function, digestion, and exercise performance.
Indian Climate Considerations
India's diverse climate demands attention to hydration. During summer months (April–June), temperatures often exceed 40°C in many regions, requiring significantly higher water intake. Humid coastal areas cause more sweating, further increasing fluid needs. During monsoon season, while temperatures may be moderate, humidity remains high.
Tips for Staying Hydrated
Carry a water bottle, set regular reminders, eat water-rich foods (cucumbers, watermelon, oranges), drink a glass of water before each meal, and monitor your urine colour — pale yellow indicates good hydration.
Related Tools
- Calorie Calculator – Daily calorie needs by goal
- BMI Calculator – Calculate your Body Mass Index
- TDEE Calculator – Total Daily Energy Expenditure
Frequently Asked Questions
How much water should I drink daily?
A general guideline is 35 ml per kg of body weight. A 70 kg person needs about 2.45 litres. This increases with exercise, hot climate, and high altitude.
Does tea or coffee count towards water intake?
Yes, beverages like tea and coffee contribute to hydration. However, plain water is ideal. Caffeinated drinks have mild diuretic effects, so count them at about 80% of their volume.