Water Intake Calculator

Water Intake FAQ

How much water should I drink per day?

A good baseline is 30-35 ml per kg of body weight. For a 70 kg person, that is about 2.1-2.5 liters per day. Active people, those in hot climates, and anyone exercising intensely may need 3-4+ liters. Our calculator adjusts for your weight, activity level, and climate.

Does coffee and tea count toward water intake?

Yes. Coffee and tea are mostly water and contribute to hydration despite being mild diuretics. Studies show that moderate caffeine intake (3-4 cups) does not cause net dehydration. However, pure water remains the best primary hydration source.

What are signs of dehydration?

Early signs include dark yellow urine, thirst, dry mouth, fatigue, and reduced concentration. More serious dehydration causes headaches, dizziness, rapid heartbeat, and very dark or infrequent urination. A simple test: if your urine is pale yellow, you are well hydrated.

Can I drink too much water?

Yes, though it is rare. Overhydration (hyponatremia) occurs when you drink so much water that sodium levels become dangerously low. This is mainly a risk during prolonged endurance exercise. For most people, drinking to thirst plus monitoring urine color is sufficient guidance.