Water Intake Calculator — Daily Hydration Target
Proper hydration improves energy, focus, and exercise performance. This water intake calculator gives you a personalised daily target based on your weight, activity level, and climate — so you always know exactly how much to drink.
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Frequently Asked Questions
How much water should I drink per day?
A common guideline is 35 ml per kg of body weight as a baseline — so a 70 kg person needs about 2,450 ml per day before accounting for activity or heat. Exercise and hot climates increase this substantially. This calculator gives you a personalised target based on your specific factors.
Does coffee or tea count toward daily water intake?
Yes — despite being mildly diuretic, caffeinated drinks like coffee and tea still contribute net fluid to the body and count toward your daily total. However, alcohol does not count and actually increases your fluid needs.
How do I know if I am dehydrated?
The simplest check is urine colour. Pale straw yellow means well-hydrated. Dark yellow or amber means you need more fluid. Other signs include headache, fatigue, dry mouth, and reduced concentration. Aim to urinate 6–8 times per day.
Should I drink more water when exercising?
Yes. For exercise lasting under an hour, add around 500 ml. For longer or more intense sessions, aim for 500–750 ml per hour of exercise on top of your daily baseline. In hot conditions, your sweat losses can exceed 1 litre per hour.
Track this daily in tr8ck
tr8ck automatically logs your water intake and sends reminders so you hit your hydration goal every day.
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