Water Intake Calculator
How Much Water Should You Drink a Day?
Staying hydrated affects your energy, focus, digestion and physical performance. How much water you need depends mostly on your body weight, how active you are, and the environment you live in. This water intake calculator estimates your daily target in liters, cups and bottles.
The estimate is based on a common guideline of about 33 ml of water per kilogram of body weight, adjusted for your activity level, plus extra for exercise time. For example, a 70 kg moderately active person who exercises 30 minutes a day needs roughly 2.9 liters, or about 12 cups.
Frequently Asked Questions
How much water should I drink a day?
The general guideline is about 3.7 liters for men and 2.7 liters for women per day, including water from food. But the ideal amount varies with weight, activity, climate and health. Use this calculator for a target based on your own numbers.
Does coffee and tea count toward water intake?
Yes. While caffeine has a mild diuretic effect, the fluid in coffee and tea still counts toward your daily hydration for most people. Water, milk and unsweetened drinks are the most hydrating choices.
Can you drink too much water?
It is rare, but drinking extreme amounts of water very quickly can cause water intoxication, a dangerous dilution of sodium in your blood. Listen to your thirst and spread your intake through the day instead of chugging large volumes at once.