Water Intake Calculator
Calculate how much water you should drink daily based on your weight, activity level, and climate. Stay properly hydrated for optimal health and performance.
About Water Intake
Why is hydration important?
Water is essential for nearly every bodily function, including temperature regulation, nutrient transport, joint lubrication, and waste removal. Proper hydration improves energy levels, cognitive function, and physical performance.
Signs of dehydration
Common signs include thirst, dark urine, fatigue, dizziness, and dry mouth. By the time you feel thirsty, you may already be mildly dehydrated. Check your urine color - pale yellow indicates good hydration.
When to drink more
Increase water intake during exercise, hot weather, illness (especially fever, vomiting, or diarrhea), pregnancy/breastfeeding, and at high altitudes. Coffee and alcohol can increase fluid needs.
Can you drink too much water?
Yes, drinking excessive amounts can lead to hyponatremia (low sodium levels). However, this is rare and typically only occurs with extreme overhydration. Listen to your body and drink when thirsty.
How We Calculate Your Water Intake
Base Calculation
Base Water (L) = Body Weight (kg) × 0.033
This is based on the general guideline of 30-35ml of water per kilogram of body weight.
Activity Multipliers
• Sedentary: × 1.0 (no adjustment)
• Lightly Active: × 1.1 (+10%)
• Moderately Active: × 1.2 (+20%)
• Very Active: × 1.3 (+30%)
• Extremely Active: × 1.4 (+40%)
Climate Multipliers
• Temperate/Cool: × 1.0 (no adjustment)
• Hot/Dry: × 1.15 (+15%)
• Hot/Humid: × 1.2 (+20%)
Final Calculation
Daily Water = Base Water × Activity Multiplier × Climate Multiplier
Glasses Conversion
We calculate glasses based on a standard 250ml (8 oz) glass size. Ounces are calculated as liters × 33.814.
Track Your Hydration with Pandish
Log your water intake alongside your meals. Pandish helps you stay on track with all your nutrition goals.