Water Intake Calculator

A general baseline is 30–35 ml per kg of body weight daily. But actual needs depend on activity level, climate, diet (fruits and vegetables contain water), and overall health. This calculator adjusts for activity and climate on top of your weight-based baseline.

Yes — coffee and tea are primarily water and do count toward hydration. Research shows moderate caffeine intake (up to 400mg/day) does not cause dehydration. However, plain water is still the best source.

Common signs include dark yellow urine, dry mouth, fatigue, headache, and dizziness. Thirst itself is a late-stage signal — aim to drink consistently throughout the day rather than waiting to feel thirsty.