What is Water Intake?
Water is essential for every bodily function — digestion, temperature regulation, joint lubrication, and nutrient transport. The amount you need depends on your body weight, physical activity, climate, and diet.
The general rule of '8 glasses a day' is a rough guideline. Your actual needs may be higher or lower.
Formula
Base water intake = Weight (kg) × 35 ml
Adjustments: - Light exercise: +200 ml - Moderate: +400 ml - Heavy: +600 ml - Athlete: +800 ml - Hot climate: +500 ml
How to use this Water Intake Calculator?
1. Enter your body weight. 2. Select your activity level. 3. Indicate if you live in a hot climate. 4. See your recommended daily water intake.