Printed on 2/13/2026
For informational purposes only. This is not medical advice.
Proper hydration is essential for virtually every bodily function including temperature regulation, joint lubrication, nutrient transport, and cognitive performance. This calculator estimates your daily water needs based on your body weight and physical activity level, using the general guideline of approximately 35 ml per kilogram of body weight with adjustments for activity.
Formula: Base intake = weight (kg) × 35 ml + activity adjustment
Disclaimer: This tool is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your health.
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Find out how many calories you burn per day based on your activity level.
NutritionCalculate your daily macronutrient needs (protein, carbs, fat) based on your TDEE and fitness goals. Get a balanced split for maintenance, cutting, or bulking.
A common guideline is about 35 ml per kilogram of body weight, or roughly 8 glasses (2 liters) for an average adult. However, needs vary based on body size, activity level, climate, and diet. This calculator provides a personalized estimate based on your weight and activity.
Yes, moderate coffee and tea consumption does count toward your daily fluid intake. While caffeine has a mild diuretic effect, the water content of these beverages still contributes to hydration. However, water and unsweetened beverages are the best choices for primary hydration.
Common signs include dark yellow urine, thirst, dry mouth, fatigue, dizziness, and headache. More severe symptoms include rapid heartbeat, confusion, and very dark urine. A simple check is urine color — pale yellow indicates good hydration.
Yes. The American College of Sports Medicine recommends drinking about 400–600 ml of water 2 hours before exercise, 150–350 ml every 15–20 minutes during exercise, and replacing fluid losses after exercise. For intense or prolonged activity, electrolyte drinks may also be beneficial.