Water Intake Calculator
Estimate how much water to drink each day from your body weight, exercise and climate, in litres and glasses.
About Water Intake Calculator
This water intake calculator estimates how much water you should drink each day based on your body weight in kg, the minutes of exercise you do and the climate you live in. It gives a daily target in litres and in glasses, so it is easy to track.
Hot and humid Indian summers, workouts and some conditions such as breastfeeding increase your need, and you can factor these in. It is useful for anyone trying to stay hydrated, including people on a weight-loss plan. Treat the result as a guide and follow your doctor’s advice if you have kidney or heart conditions. It is free and runs in your browser.
How to use Water Intake Calculator
- Enter your body weight.
- Add your daily exercise minutes.
- Choose your climate and any special condition.
- Read litres per day and the number of glasses.
Frequently asked questions
How is water need estimated?
A common guideline is about 35 ml per kg of body weight, plus roughly 350 ml for every 30 minutes of exercise and extra in hot weather. Food provides about 20% of total intake.
Does tea or milk count?
Yes, most drinks count towards fluid intake. Water is still the best choice; sugary drinks add calories.
Can I drink too much water?
Yes. Very large amounts in a short time can cause low blood sodium (hyponatremia). People with kidney or heart conditions should follow their doctor’s fluid limits.
How much water should I drink per day?
A common starting point is about 30–35 ml per kg of body weight, plus extra for exercise and hot weather. For 60 kg, that is roughly 2 litres before adjustments.
How many glasses of water is 3 litres?
About 12 glasses of 250 ml each. The calculator shows both litres and glasses.
Does drinking more water help weight loss?
Water has no calories and can help you feel full, but it is not a weight-loss treatment on its own.
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