Free Water Intake Calculator: Calculate your daily recommended water intake

Do you want to know how much water you should drink every day? Let’s put an end to your curiosity since our Water Intake Calculator will tell you how much water you need to drink every day to keep fit and healthy.

Save this Water Calculator to your favorites list to keep track of how much water you need each day.

Water Intake calculator

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Why is drinking water so important?

Water is a necessary nutrient for survival. Humans can only survive for a few days without water. Water is the most abundant element in the human body. Total body water decreases with age, accounting for 75% of body weight in babies and 55% in the elderly. 

Total body water is divided into intracellular fluid and extracellular fluid compartments, which contain approximately 65 and 35% of total body water, respectively [1].

Water plays a variety of important purposes in the human body. It is necessary because all chemical reactions in the body occur in an aqueous state. Water also helps the organism and cells work properly by acting as a transport of nutrients and chemicals in the circulatory system. 

Furthermore, it serves as a vehicle for the excretion of products as well as the elimination of waste and pollutants (using the cardiovascular system, renal system, and the liver). It also lubricates and offers structural support to tissues and joints, as well as maintaining skin health, regulating body temperature, and preventing constipation. 

However, because there is no efficient mechanism for storing water in the body, a constant flow of fluids is required to maintain the water content [2].

In simpler terms, staying hydrated is important for a healthy body and ideal fitness levels. Drinking enough water is critical for your health; in fact, Your body is composed of about 60% water as an average

Water intake calculator

Water is more than simply a thirst quencher; it is also necessary for your body to function properly and feel healthy. Water is required for nearly all of your body’s essential systems to function and survive. Water is required for the normal functioning of human body cells and organs. 

Without enough water, the human body must prioritize which organs or processes get to utilise the existing water. That is, certain bodily functions begin to deteriorate over time. 

You’d be shocked at how much being hydrated may help your body. Here are a few examples of how water functions in your body [3].

  • Transports nutrients and oxygen to cells.
  • Regulates temperature of the body 
  • Reduces the stress on the kidneys and liver by cleaning away waste products
  • It moistens the tissues of the eyes, nose, and mouth.
  • Joint lubricant
  • It protects the body’s tissues and organs.
  • It aids in the dissolution of minerals and nutrients, making them available to your body.

Daily, you lose water through your urine, breath, perspiration, and bowel movements, therefore it’s critical to drink water throughout the day. For your body to function optimally, you must replenish its water supply with water-containing beverages and foods. Consuming the  recommended water amount helps your body work properly and improves your overall health. 

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How much water should I drink daily? based on the water intake calculator

The water intake Calculator is Important for Everybody Because Staying Hydrated is Important for Survival, and our Daily Water Intake Calculator tells you how much daily water you should drink.

Water is the most abundant component of the human body. It is related to healthy fitness and skin hydration. Water is required by the body for the efficient functioning of the vital organs. Drinking less water can result in life-threatening health problems such as dehydration, impaired body functions, kidney impairment, and so on.

The important question in this regard is how much water you should drink per day! Drink plenty of water to keep your body hydrated. The amount of water required varies from person to person. While it is advised that you drink 8 glasses of water every day. I hope your question about how much water I should drink each day has been answered.

For example, if you weigh 60kg, you should drink roughly 2 litres of water every day. In addition, a person weighing 90 kg should consume around 3 litres of water. About water intake calculator:

The  water intake calculator is a simple but highly accurate calculator that estimates the quantity of water your body requires depending on your weight, activity level, and weather conditions. Simply , this calculator determines how many glasses of water you should drink per day to avoid dehydration. So, if you’re curious about how this calculator works, here’s how it works:

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Find how much water you should drink daily based on your weight with this water intake calculator:

So, follow the procedures outlined in this water intake calculator to determine your daily water intake, and then adhere to the recommended hydration requirements outlined in our calculator to avoid dehydration.


  • To begin, simply choose your gender from the two options provided. “Male” or “Female”. Then select your age.
  • Now all you have to do is put your body weight and height into the designated fields of this calculator, which can be in metric or US (Standard) unit.
  • Simply select the Season from the drop-down box. 
  • Finally, select your activity level from the drop-down list provided by this tool and press the calculate button.


Once done, the water intake calculator will provide you with the volume of water you should drink daily “ i.e. you should drink xxx of water per day”. The recommended amount is based on your weight so you have to recalculate frequently to know the new recommended water intake based on your new conditions.

drinking water

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What are the benefits of drinking water?

Read on to know about the well-known benefits of drinking water (proper hydration):

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Improve bodily functions:

Drinking plenty of water helps your body acquire the appropriate balance of nutrients.

Remember that drinking enough water helps your body get the proper nutrient balance. Staying hydrated is essential because it permits your body’s systems to run smoothly. Water in the human body distributes nutrients, aids digestion and absorption, is essential for efficient circulation, and regulates body temperature. Simply enter a few parameters in our water intake calculator and hit the calculate button to find out how much water your body needs each day to optimize body functions [4].

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Weight loss/control:

Water is generally included in the greatest weight loss plans. You can check at the following diet plans to see if they recommend a lot of water: Keto Diet, Paleo, EatingWell, South beach, Sonoma, Intermediate fasting, Volumetrics, Spectrum, Nutrisystem, and the Dukan diet. They all show that you should drink more water if you want to lose weight.

Water helps your body process the food you eat more efficiently. It can help you consume less and even make you feel “full”.  In addition, enough water consumption might contribute to the sensation of having “more energy.” You can, nevertheless, use our water intake calculator to reduce weight and stay healthy. Also, see a dietician to determine how much water you should drink every day as part of your weight loss plan.

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Help kidney function:

According to a New York Times wellness study, a moderate increase in water consumption can eliminate – salt, toxins, and urea from the body. It also reduces the likelihood of kidney issues, including kidney stones. Consult your dietician to find out how much water you should drink each day to maintain your kidneys healthy [5, 6].

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Energizes muscles:

According to research, when muscle cells do not have enough fluids, they do not function properly. This is due to a decrease in fluid and electrolyte balance causes muscle tiredness.

Therefore, it is critical to drink water during exercise to replace the fluids you lose. Before and even during any rigorous sporting workout, the American College of Sports Medicine recommends drinking 17 ounces (in addition to your typical water intake) [7, 8].

When it comes to exercising, you must establish a “early and often” mindset. You should drink water before you need it, and you will avoid the bad effects of dehydration caused by perspiration.

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Increase energy:

Several studies have revealed that thirst begins to appear in the body at roughly 1 to 2 percent dehydration. According to experts, slight dehydration can reduce your energy, thinking, and attitude even before you feel thirsty. The more dehydrated your body becomes, the lower your energy levels will be.

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Create a youthful appearance:

According to the University of Wisconsin, drinking water is the best way to maintain healthy, youthful skin. They also suggested utilizing water in an external moisturizer in addition to consuming the recommended amounts.

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Regular bowel movements:

A person’s body need two things for proper bowel movements: fiber and water. According to studies, if your body is deficient in fiber, it will extract water from your stool, causing constipation. Even if you are deficient in fiber, your body may be able to treat constipation if you drink enough water [6].

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Removal of toxins:

Drinking fresh and clean water does an excellent job of eliminating toxins from the body via urine, sweat, and bowel movements.

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Ramp up brain power:

According to a study conducted in London, students who drank water during exams performed better on average. Without a doubt, it is difficult to determine if something is physiological or psychological in nature. Yes, it has been shown to work, therefore if you want to obtain good metrics, bring a bottle of water to the test [6].

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Prevent cramping:

Cramps in sports are caused by a variety of factors such as potassium deficiency, poor stretching, and a lack of fluids. As a result, you must boost your water intake to avoid one of the leading causes of cramping.

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Strengthen the immune system:

Water is essential for good health. Dehydration is a condition that weakens the body’s immune system. Proper hydration has a number of immune system benefits. 

  • Increases lymph production by oxygenating the blood and removing toxins from the body.
  • Cleans the eyes and mouth, aids with digestion, and aids in the treatment of sleeplessness.
  • Joint lubricant
  • Increases Serotonin Production 
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The dangers of not drinking water (dehydration):

Dehydration, on the other hand, has some extremely dangerous possible implications. Remember that if you do not stop to rehydrate, it can become serious. So, use the simplest water intake calculator above to figure out how much water you should drink each day.

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What are the rules of drinking water during exercise?

Water should be consumed before, during, and after exercise, according to experts. For the majority of exercises, simple water is preferable. Only a few people recommend drinking an electrolyte drink after a strong activity lasting an hour or more to replace electrolytes.

Another study discovered that consuming too much water while exercising can result in cramps and gastrointestinal ache. As a result, it is preferable to sip carefully while exercising [9, 10]. 

Before a Workout: You must drink enough of water throughout the day. It is necessary to fill your fluid tank with 1/2–1 cup of water 15–20 minutes before exercising.

During a Workout: You should drink 1/2 cup of fluid for every 20 minutes of exercise.

After a workout: you should drink 2 cups of water for every pound of body weight lost, as water intake is calculated based on body weight.

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What about the advice to drink 8 Glasses water daily?

How much water should I drink per day? It’s a simple question with no simple solution. On the other hand, our drinking water intake calculator will assist you in calculating your daily water intake.

You’ve probably heard the suggestion, “Drink eight 8-ounce glasses of water every day.” Without a doubt, most health organizations recommend a daily water intake of roughly 2 liters (or half of a gallon). However, this is known as the 88 rule and is fairly simple to memorize. But, according to popular belief, how much water you drink is more personal than you might imagine.

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Water intake recommendations:

The 8 glasses rule, on the other hand, is a decent starting point, but it is not founded on solid and well-researched data.

In reality, because our body weight is 60% water, every system in the human body requires water to function effectively. Keep in mind that your recommended water intake is determined by factors such as your age, gender, activity level, and whether or not you are pregnant or breastfeeding.

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FAQ’s about Water intake calculator:

How many bottles of water should I drink daily?

According to medical professionals, consuming at least half of your current body weight in ounces of water each day is optimum. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water per day . In addition, based on your weight, our water intake calculator will tell you how much water you should drink every day.

How much water should I drink a day for my weight?

In general, you should try to drink enough water daily. Simply you can use the above water intake  calculator to calculate water intake to be hydrated and the calculator will prescribe daily water intake based on your weight.

Is drinking 4 litres of water a day too much?

According to experts, it is impossible to drink too much water. Remember that drinking a lot of water (more than 4 to 6 liters) in a short period of time can plainly disrupt the body’s sodium balance and even produce a potentially fatal disease known as hyponatremia, or water intoxication.

Is drinking 4 bottles of water enough daily?

It is only an approximate estimate of four bottles each day per individual. So, if you want to carry your daily water limit in your backpack, you’ll need to add about 4 pounds.

Is drinking 2 bottles of water a day enough?

This is how much water you should drink per day, according to medical experts. You’ve probably heard that you should drink at least eight 8-ounce glasses of water every day. Without a doubt, there is nearly enough to fill a 2 – liter bottle, which appears to be a hard undertaking for many A persons.

How much water do you really need to drink?

According to the National Academies of Sciences, women should eat roughly 2.7 liters (91 ounces) of water from all liquids and foods per day, while males should consume roughly 3.7 liters (125 ounces) per day.


The water intake calculator is specifically designed to be used for educational or informational reasons. This calculator’s recommendations for water intake are only estimates. You should consult with a PRO if you have any more questions!

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[1] Types and Characteristics of Drinking Water for Hydration in the Elderly

[2] Water intake and hydration state in children

[3] How to Calculate How Much Water You Should Drink A Day

[4] Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults

[5] Water Intake Calculator

[6] Daily Water Intake Calculator

[7] Water Intake Calculator

[8] How to Calculate How Much Water You Should Drink A Day

[9] Drinking and water balance during exercise and heat acclimation

[10] Drinking Strategies: Planned Drinking Versus Drinking to Thirst




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