Daily Water Intake Calculator. Stay Hydrated.

Do you know how much water you drank today? Lost right. This Water Intake Calculator helps you track your daily water intake and helps you understand how much you should drink to avoid dehydration.

How much water is mandatory per day?

Currently, there is no standard water limit a person should drink a day because it depends on person to person.

According to the Institute of Medicine (IOM), 3.7 liters are required for men (a combination of food and fluids) and 2.7 liters for women. 

Did physical activity affect the daily requirement for water? 

Yes, the table below shows the requirement of water per day based on the intensity of physical activity. 

Sr NoPhysical Activity Men (Water intake per day)Women (Water intake per day)
1Low 3.15L2.55
3Intense 3.632.98

Daily Water Intake Calculator

Water Intake Calculator


Contribution of plain water and other sources per day.

The percentage differs from gender to gender in how much plain water contributes to water intake daily. 

Sr NoGenterPlain WaterOther Sources like Food and Fluid
1Men 30%70%

What are some daily habits a person can follow to avoid dehydration?

Carry water bottles: Many working professionals keep water bottles in their bags only. If you have a water bottle, then keep it at your desk. This will remind you to drink. I have been using this trick for the past 2 years, and my problem of dehydration has been solved. 

Make a routine:- When I wake up, I warm a glass of water and drink it fresh. It is part of my routine, and again, I’ve been following this ritual for the past 2 years. Initially, you’ll miss some days, but later on, it will become a habit.

Urine color indicates a lot. Urine color also shows an indication of whether your body is hydrated or not. If it gets darker, then it means your body is dehydrated and needs water. 

Install the water tracking app. The water tracking app uses its algorithm to measure how much water you need to take in a day. 

Benefits of taking water a day. 

Promotes cardiovascular health: If you drink enough water, it eases the strain on your blood vessels and improves your cardiovascular health. 

Supports kidney function: kidneys filter the waste from our blood, and if we don’t take enough water, waste won’t get filtered. 

Improves athletic performance: Dehydration may lead to deterioration of athletic performance. That’s why coaches recommend taking electrolytes to keep the body hydrated for better performance. 

Also Read: Kylea G Weight Loss Journey


How much water should you drink based on your body weight?

1 ounce of water for every 2 pounds of body weight is recommended. 

How much water should a 70-kg person drink per day?

2.1 liters is the recommended amount of water a 70-kg person drinks per day. 

How do I calculate my water intake?

Divide your body weight by 2, and that’s the number of ounces you should drink daily. A person might be overweight or underweight; that’s why this formula does not apply to all human beings. 

Conclusion on the Water Intake Calculator

Taking enough water is crucial for the proper functioning of the overall body. The water intake calculator given above helps you drink an adequate amount of water throughout the day. 

Above, we shared how much water a person should drink throughout the day based on gender and the intensity of physical activity a person can perform.

Still, if you’re confused about how much water you should drink, then it’s better to consult with your healthcare professional. 

Thanks for reading.

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Hello, fitness freaks! I am Saif, a professional Taekwondo athlete and black belt holder (Dan 1). I started my athletic career in 2018 and had 5 years of experience as a martial artist. My expertise is to provide advice on nutrition, rest, recovery, a balanced diet, injury prevention, and other aspects of mind-body connection.

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