Pale yellow urine indicates good hydration. Dark yellow means drink more water.
About 20% of daily water comes from food (fruits, vegetables, soups). Coffee and tea count partially. Spread intake throughout the day.
Input your current body weight — this is the main factor for water needs.
Choose how often and intensely you exercise during the week.
Select your typical weather conditions — hot climates require more water.
Enter average daily exercise time for precise hydration needs.
The base formula recommends 30-35ml of water per kg of body weight. This is adjusted upward for physical activity, hot climate, altitude, and specific health conditions. Pregnant and breastfeeding women also need additional water.
Water (L) = Body Weight (kg) × 0.033 + Activity Adjustment + Climate Adjustment
Drink water consistently throughout the day, not all at once
Start your day with a glass of water to kickstart hydration
Drink before you feel thirsty — thirst means you're already dehydrated
Increase intake during exercise, hot weather, or illness
Urine color is a good hydration indicator — aim for pale yellow
Water-rich foods (fruits, vegetables, soups) count toward intake
Limit caffeine and alcohol as they can increase water loss
Set hourly reminders if you forget to drink water
Our free water intake calculator determines how much water you should drink daily based on your body weight, activity level, and climate. Get personalized hydration recommendations in liters, glasses, and bottles with a suggested drinking schedule.
Calculate your base water needs by multiplying body weight (kg) by 0.033. For example, 70kg × 0.033 = 2.3L. Add extra for exercise (500ml per hour), hot weather (500-1000ml), and pregnancy/breastfeeding. Our calculator factors in all these variables automatically.
Proper hydration supports weight loss by boosting metabolism, reducing appetite, and helping your body burn fat efficiently. Drink 500ml before meals to reduce calorie intake. Aim for 35-40ml per kg body weight when trying to lose weight.
Athletes and active individuals need significantly more water. Add 500-1000ml per hour of exercise. Drink 500ml 2 hours before exercise, sip during activity, and replenish 1.5L for every kg of weight lost through sweat. For sessions over 1 hour, consider electrolytes.
Check your hydration status through urine color — pale yellow indicates good hydration, dark yellow means drink more. Other signs: urinating 4-7 times daily, no persistent thirst, good energy levels, and moist lips and skin.
Data sourced from trusted institutions
All formulas verified against official standards.