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Water Intake Calculator

Calculate your daily hydration needs based on your body and lifestyle

years
kg
Sedentary: Office work, little exercise
Lightly Active: Light exercise 1-3 days/week
Moderately Active: Moderate exercise 3-5 days/week
Very Active: Hard exercise 6-7 days/week
Extremely Active: Athlete, physical job

Your Daily Water Intake Recommendation

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500ml
1L

Visual Guide: How many bottles you need daily

Drink more during hot weather or physical activity
Spread intake throughout the day, don't drink all at once
About 20% of water comes from food, especially fruits
Monitor urine color - pale yellow means good hydration

Understanding Hydration Needs

Proper hydration is essential for nearly every bodily function. Water regulates body temperature, lubricates joints, aids digestion, and helps transport nutrients.

How Water Needs Are Calculated:

  • Base Requirement: 30-35ml per kg of body weight
  • Activity Adjustment: Increased needs for physical activity
  • Climate Factors: Hot or dry climates increase water loss
  • Special Conditions: Pregnancy, breastfeeding, illness increase needs

Signs of Proper Hydration:

  • Pale yellow urine
  • Regular urination (4-7 times daily)
  • Moist skin and mucous membranes
  • Normal energy levels and cognitive function

Signs of Dehydration:

  • Dark yellow urine
  • Dry mouth and skin
  • Fatigue and dizziness
  • Headaches and confusion

Note: Individual needs vary. Consult with healthcare professionals at Angel Polyclinic for personalized advice, especially if you have kidney or heart conditions.

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