How the Daily Water Intake Calculator Works

    The Importance of Staying Hydrated

    Water is essential for life, representing about 60% of our body weight. Staying well-hydrated is crucial for the proper functioning of organs, nutrient transport, and body temperature regulation. But how much water should you drink per day?

    To find out your personalized recommendation, use our Daily Water Intake Calculator.

    How the Calculation is Done

    Basic Calculation

    35 ml × Weight (kg)

    Example: 70kg person → 35 ml × 70 = 2450 ml (2.45 liters)

    This is the simplest and most used formula, based on a fixed amount per kilogram of body weight.

    Custom Calculation (More Accurate)

    Base Calculation: ~35 ml/kg for adults.

    Adjustments are made based on other factors:

    Physical Exercise:

    Add 300-500 ml for every 30 minutes of activity.

    Climate:

    Increase intake by 20-30% on hot days.

    Factors that Influence Hydration

    Age

    Children and the elderly have different hydration needs.

    • Children: Higher need for their weight.
    • Elderly: Often feel less thirsty.

    Physical Activity

    The more intense the exercise, the greater the water loss through sweat.

    • Light: +300ml
    • Moderate: +500ml
    • Intense: +700ml or more.

    Climate

    Hot and humid climates increase sweat and the need for water.

    • Hot days: Increase by at least 500ml.
    • Humid air: Greater water loss.

    Diet

    Some foods and drinks can dehydrate or hydrate.

    • Dehydrating: Caffeine, alcohol.
    • Hydrating: Fruits, vegetables.

    Health

    Conditions like fever, vomiting, and diarrhea increase water needs.

    • Fever: +250ml per degree Celsius above 37°C.
    • Illness: Drink small sips frequently.

    Pregnancy/Lactation

    Pregnant and lactating women need more water for themselves and the baby.

    • Pregnancy: +300ml/day
    • Lactation: +700ml/day

    Signs of Good and Bad Hydration

    Good Hydration Signs ✅

    • Light yellow urine
    • Frequent urination (5-7 times/day)
    • Good disposition and energy

    Dehydration Signs ❌

    • Dark yellow urine
    • Dry mouth and intense thirst
    • Fatigue and headache

    Recommended Products

    💧 Smart Water Bottle

    Bottle that reminds you to drink water and tracks your intake.

    See on Shopee

    🍓 Fruit Infuser

    Add natural flavor to your water with fruits.

    See on Shopee

    🧊 Reusable Ice Cubes

    Cool your drink without diluting it.

    See on Shopee

    Tips for Drinking More Water

    Practical Tips

    • • Always carry a bottle with you.
    • • Set phone reminders.
    • • Drink one glass before each meal.
    • • Flavor your water with lemon or mint.

    Hydrating Foods

    • • Watermelon (92% water)
    • • Cucumber (96% water)
    • • Strawberry (91% water)
    • • Lettuce (96% water)

    Myths about Hydration

    Myth: You only need water when you're thirsty

    Thirst is already a sign of dehydration. It's ideal to drink water before feeling thirsty.

    Truth: Other liquids also hydrate

    Teas, juices, and soups contribute to hydration, but water is still the best option.

    Hydration by Situation

    🏋️‍♂️ During Exercise

    • • Drink 200-300 ml every 20 minutes.
    • • Use isotonic drinks for exercises over 1 hour.

    ✈️ On Flights

    Tip:

    Drink about 250 ml of water per hour of flight.

    🤒 During Illness

    Recommendation:

    Increase intake by 500 ml to 1 liter per day.

    Calculate Your Ideal Water Intake Now

    Don't guess anymore! Use our calculator and discover your personalized daily goal to stay hydrated and healthy.

    Use the Calculator