Water intake calculator
Check your daily water intake needs.
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Guide to Hydration
Why is water important?
Water makes up about 60% of an adult's body weight and is essential for all life processes. It regulates body temperature, transports nutrients and oxygen to cells, supports digestion, lubricates joints, and protects internal organs. Proper hydration improves concentration, mood, and physical performance. Even mild dehydration (1-2% body weight) can cause headaches, fatigue, and reduced productivity.
Daily water needs
- Adults - about 30-35 ml per kg of body weight
- Physical activity - additional 250-500 ml per hour of exercise
- Pregnancy and breastfeeding - increased needs by 300-700 ml
- Hot climate - increased needs due to sweating
Signs of dehydration
Early signs of dehydration include: thirst, dark urine, dry mouth, fatigue, and headaches. Severe dehydration causes dizziness, dry skin, reduced urine output, and rapid heartbeat. Dehydration can be dangerous, especially for children, elderly, and ill people. On hot days and during physical activity, drink regularly without waiting for thirst.
How to drink more water?
Carry a water bottle and drink regularly throughout the day. You can add lemon slices, cucumber, or mint for flavor. Eat fruits and vegetables with high water content (watermelon, cucumber, oranges). Avoid excessive caffeine and alcohol, which have diuretic effects. Drink more before, during, and after physical activity. Start your day with a glass of water right after waking up.