Daily Water Intake Calculator
Proper hydration is essential for every bodily function, from regulating temperature to supporting digestion and cognitive function. Your water needs depend on your body size, how active you are, and the climate you live in.
A common guideline is approximately 35 mL of water per kilogram of body weight per day, which aligns closely with recommendations from the European Food Safety Authority (EFSA). The U.S. National Academies of Sciences recommends about 3.7 liters/day for men and 2.7 liters/day for women from all beverages and food combined. Physical activity increases fluid needs due to sweat losses, and hot or humid climates further increase requirements. About 20% of daily water intake typically comes from food, especially fruits and vegetables. Signs of adequate hydration include pale yellow urine and infrequent thirst.