How much water should you drink each day?
Use this simple calculator to estimate your personal daily water needs based on your weight, age, and gender.
Why Staying Hydrated Matters
Water is essential for nearly every function in your body — from brain performance and energy levels to skin health and digestion.
Even mild dehydration can cause fatigue, headaches, and reduced focus.
Regular hydration supports better metabolism, mood, and overall well-being.
Calculate Your Ideal Water Intake
Use the calculator below to find out how many liters or cups of water you should drink per day.
Simply enter your weight, age, and gender, then click Calculate to see your recommended intake.
💧 Daily Water Intake Calculator
Hydration Tips for Everyday Life
- Start your day with a glass of water before coffee or breakfast.
- Sip regularly throughout the day instead of drinking large amounts at once.
- Increase intake in hot weather or during physical activity.
- Add fruit or cucumber slices to your water if you prefer a hint of flavor.
- Remember that foods count too — fruits, soups, and veggies contribute to hydration.
Staying hydrated helps balance your caffeine intake and keeps your body performing at its best.
How the Formula Works
The calculator uses widely accepted hydration formulas that adjust for your weight and age:
Age Range Formula Under 30 40 ml per kg of body weight 30–55 35 ml per kg Over 55 30 ml per kg Men typically need about 10% more water due to higher lean muscle mass.
Example: A 70 kg male aged 35 should drink around 2.7 liters (11 cups) per day.
How Much Is Too Much?
While rare, overhydration can occur if you drink excessive amounts of water in a short time.
Your kidneys can process about 0.8–1.0 liters per hour, so it’s best to spread your intake evenly throughout the day.