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Water Intake Calculator

How much water do you need each day? The Water Intake Calculator gives you a personalised daily water target in millilitres and glasses – based on your body weight, activity level and climate. Science-backed, results in seconds.

✓ Sprawdzone przez Julian Bronski · zaktualizowano czerwiec 2026

Twoje dane

kg
30200+

Wynik

Daily water need (ml)
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Glasses per day (250 ml each)
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Recommended per hour (ml)
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Jak działa Water Intake Calculator

The base formula is: body weight (kg) × 35 ml. Activity and climate multipliers are then applied. Moderately active people need 10 % more, active people 20 % more, and very active people 30 % more than the baseline. In hot or tropical climates an additional 15 % is added to compensate for sweat losses. The total is divided by 250 ml to get the number of glasses, and divided by 16 waking hours for an hourly sipping guide.

Najczęstsze pytania

Do coffee, tea and juice count towards daily water intake? ▾
Plain herbal tea and still water count in full. Coffee and black tea have a mild diuretic effect and should be counted at roughly half. Sugary drinks and alcohol actually increase your fluid requirements rather than satisfying them.
How do I know if I am drinking enough water? ▾
The easiest indicator is urine colour: pale yellow to straw-coloured means well hydrated, dark yellow or amber signals a deficit. Other signs of mild dehydration include dry mouth, headaches, difficulty concentrating and fatigue.
Can you drink too much water? ▾
Yes – over-hydration (hyponatraemia) is rare but possible. Healthy adults generally should not exceed 3–4 litres per day unless doing extreme exercise in the heat. With normal kidney function the body regulates fluid balance well — use this calculator as a helpful guide and drink to thirst.
To nie jest porada finansowa ani medyczna. Bez gwarancji.

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