Recommended Water Intake Per Day Calculator

Staying hydrated is essential for maintaining good health, improving energy levels, and supporting body functions. Our recommended water intake per day calculator helps you estimate how much water you should drink daily based on your body weight and activity level.

Daily Water Intake Formula

You can estimate your hydration needs using a simple scientific guideline.

Water Intake Formula:

30 – 40 ml × Body Weight (kg)

Example:

• If you weigh 60 kg → 60 × 35 ml ≈ 2.1 liters/day
• If you weigh 80 kg → 80 × 35 ml ≈ 2.8 liters/day

This formula is widely used when learning how to calculate water intake per day based on body weight.

How to Calculate Water Intake by Body Weight

• Light activity → 30 ml per kg
• Moderate activity → 35 ml per kg
• High activity → 40 ml per kg or more

Activity level, climate, and metabolism all affect daily hydration needs.

Recommended Water Intake During Exercise

• Drink 500 ml before exercise
• Drink 200–300 ml every 20 minutes during workout
• Rehydrate after exercise

This is important when calculating water intake during exercise per hour.

Water Intake for Weight Loss

Proper hydration can support weight management by improving metabolism and reducing unnecessary hunger signals.

People searching for how much water should I drink a day to lose weight often benefit from the higher hydration range (35–40 ml per kg).

Does Coffee Count as Water Intake?

Moderate coffee consumption contributes partially to hydration. While caffeine has mild diuretic effects, total fluid intake still matters.

Signs You Are Not Drinking Enough Water

• Dark urine color
• Dry mouth or skin
• Headache or fatigue
• Low concentration
• Muscle cramps

Final Thoughts

Instead of guessing your hydration needs, use our recommended water intake per day calculator to maintain optimal body function, improve productivity, and support long-term health.