💧 Daily Water Intake Calculator
Estimate your hydration goal by weight, activity & climate · Hourly schedule · Bottle & glass equivalents
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Litres / Day
Daily target
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ml / Day
Total millilitres
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Glasses (250ml)
Per day
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Bottles (500ml)
Per day
⚖️ Weight
kg
👤 Gender
🎂 Age (optional)
yrs
🏃 Activity Level
🌡️ Climate / Temperature
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Enter your weight and select gender to calculate your estimated daily water intake
💡 Hydration Tips
🌅 Start your day with water
Drink 300–400 ml of water first thing in the morning to rehydrate after 7–8 hours of sleep.
🍽️ Drink before meals
Drinking a glass of water 20–30 min before meals aids digestion and can reduce overeating.
🥤 Carry a bottle
A visible water bottle is a constant reminder. Refill a 1 L bottle 2–3 times daily to meet your goal.
⚠️ Signs of dehydration
Dark yellow urine, fatigue, headache, dry mouth, and reduced concentration are early warning signs.
🌿 Eat water-rich foods
Cucumber, watermelon, oranges, tomatoes, and leafy greens contribute to your daily fluid intake.
☕ Limit diuretics
Caffeine and alcohol increase fluid loss. Add an extra 150–200 ml for each cup of coffee or tea.
⚠️ Medical Disclaimer: All hydration estimates provided by this tool are for informational purposes only and are based on general population formulas. Individual water needs vary significantly based on health conditions, medications, sweat rate, diet, and other factors. This tool does not provide a diagnosis or medical recommendation. Excessive water intake can also be harmful. Always consult a qualified healthcare professional for personalised hydration guidance.