Why Water Intake Matters

Water makes up 60% of your body. It's essential for digestion, circulation, temperature regulation, joint lubrication, and removing waste. Even mild dehydration (1-2%) affects energy, mood, and cognitive performance.

How Much Water Do You Need?

The general recommendation is 8 glasses (2 liters) per day. But this varies based on:

• Body weight
• Physical activity
• Climate (hot weather = more water)
• Health conditions (pregnancy, illness)
• Diet (caffeine, salt, protein intake)

Precise Formula

Daily Water (liters) = Weight (kg) × 0.033

Plus extra for exercise: 350-500 ml per 30 minutes of activity.

Example

70 kg person, 30 min exercise:

• Base = 70 × 0.033 = 2.31 L
• Exercise = 0.35 L
• Total = 2.66 L/day (~10-11 glasses)

Signs of Dehydration

• Dark yellow urine
• Dry mouth and lips
• Fatigue and dizziness
• Headache
• Poor concentration
• Constipation

Tips to Stay Hydrated

• Carry a water bottle everywhere
• Drink a glass after every meal
• Set reminders on your phone
• Add lemon or mint for taste
• Eat water-rich foods (watermelon, cucumber, oranges)

Why Use Our Water Intake Calculator?

Get a personalized daily water target based on your weight and activity. Stay healthy and hydrated.