Water Intake Calculator

The National Academies of Sciences recommends a total daily water intake (from all beverages and food) of about 3.7 litres (125 oz) for men and 2.7 litres (91 oz) for women. As a rough baseline, many health authorities suggest drinking about 35 ml per kg of body weight per day. Individual needs vary based on activity level, climate, body size, health conditions, and diet.

Mild to moderate dehydration signs include thirst, dark yellow urine, dry mouth, fatigue, dizziness, and reduced urine output. Severe dehydration can cause rapid heartbeat, sunken eyes, confusion, and in extreme cases, organ failure. A practical daily check is urine colour · pale yellow indicates good hydration, while dark amber suggests you need more fluids.

Yes. Despite their mild diuretic effect, caffeinated beverages like coffee and tea still contribute positively to your overall fluid intake. Research shows the diuretic effect is modest and is more than offset by the fluid consumed. Plain water remains the best choice for hydration, but coffee, tea, milk, and even water-rich foods like fruits and vegetables all contribute to your daily total.