Water Intake Calculator


You should drink ...... of water per day


Calculating Optimal Daily Water Intake 


Gender plays a significant role in how much water you need to consume on a daily basis.  


In general, men need to consume roughly 33% more water than women each day.  



Another factor that can influence how much water you need to drink is age.  


Our water calculator takes age into age and gives you a rough estimate of how much you need to drink based on your age.  




Calculating your water intake by weight is essential if you want to get an accurate reading. 


The more you weigh and the higher your body mass/body fat, the more water you will need to consume.  



Height is another important factor that can influence how much you need to drink.


In general, taller people need to drink more water than shorter people. 



Season can make a massive difference in how much water you consume.  


The summer months often require us to drink much more water due to excessive sweating.  


Important Water Facts 

  1. The amount of water each person needs can vary based on factors such as age, sex, weight, activity level, and climate. 


  1. The general recommendation for adults is to drink at least 8-10 cups (64-80 ounces) of water per day, but this can vary depending on individual needs. 


  1. Approximately 20% of our daily water intake comes from food, while the remaining 80% comes from beverages. 


  1. Even mild dehydration can negatively impact physical and cognitive performance, including mood, concentration, and alertness. 


  1. Thirst is the body’s way of signalling that it needs more water, so it’s important to drink water when you feel thirsty. 


  1. Drinking water before meals can help to promote weight loss by reducing appetite and increasing feelings of fullness. 


  1. Athletes and people engaging in strenuous physical activity may need to drink more water to compensate for fluid loss through sweat. 


  1. Drinking water can help to prevent and treat headaches, as dehydration is a common cause of headaches. 


  1. Drinking enough water can help to prevent kidney stones and urinary tract infections by flushing out toxins and bacteria from the body. 


  1. Drinking enough water is especially important for pregnant and breastfeeding women, as well as older adults, who may be at higher risk of dehydration. 



 Sources Of Water In The Human Body 

Drinking water and other beverages: The water we drink, including tap water, bottled water, glasses of water, plain water, and other beverages like tea, coffee, and juice, provide a significant source of water in the body. 


Food: Many foods also contain water, such as fruits and vegetables like watermelon, strawberries, oranges, cucumbers, lettuce, and tomatoes.


Foods with high water content can help to keep the body hydrated. 


Metabolic water: The body also produces water through metabolic processes, as a byproduct of the breakdown of carbohydrates, proteins, and fats.


Body fluids: Body fluids such as blood, lymph, and urine, also contain water. Saliva and digestive juices: Saliva and digestive juices also contain water and play a role in breaking down food and absorbing nutrients. 



Why Do We Need To Drink So Frequently? 

We need to drink water so frequently because it plays a critical role in many functions in the body such as regulating body temperature, transporting nutrients and oxygen to cells, and removing waste products from the body. 


Water is also constantly being lost through sweating, urination, and breathing, so we need to replenish the lost fluids by drinking water and other hydrating fluids.  



General Water Drinking Recommendations 

While the amount of water you have to drink will be dependent on several factors such as age, height, and weight, there are a few general recommendations that you could follow if you feel like our water intake calculator is off the mark.  


For most men, you should drink roughly 4 litres of water per day. 


For women, the amount is reduced to 2.7 litres per day.   


These guidelines are based on averages, so do not assume that these amounts will be ideal for you.  


However, they can give you a rough idea.  



Adjustments For Climate, Excessive Sweating & Pregnancy 

It is worth knowing that you may need to make adjustments to the estimation that our water intake calculator gave you depending on your circumstances. 


For example, if you live in a hot climate, have a condition that makes you excessively squat or are pregnant, then you may need to up your water intake to compensate.  


These are but a few of the many examples that could require you to drink more water, and it is important to understand that our water intake calculator is not always correct.  




Benefits Of Staying Optimally Hydrated 

Kidney Health 

Staying hydrated helps maintain proper kidney function by flushing out waste products and toxins from the body. 


Sports Performance 

Adequate hydration is essential for optimal sports performance as it helps regulate body temperature, lubricates joints, and aids in muscle recovery. 


Cognitive Abilities 

Proper hydration has been shown to improve cognitive abilities, such as memory and attention, as well as reduce fatigue and improve mood. 


Headache Prevention And Treatment 

Dehydration is a common trigger for headaches, so staying hydrated can help prevent and treat headaches. 


Type ii Diabetes 

Staying hydrated has been linked to a lower risk of developing type II diabetes and improved glycemic control in those who already have the condition. 


Constipation And Water Intake 

Staying hydrated can help prevent and alleviate constipation by softening stool and promoting regular bowel movements. 


Heart Rate And Blood Pressure 

Proper hydration can help regulate heart rate and blood pressure, reducing the risk of cardiovascular disease. 


Bronchopulmonary Disorders 

Staying hydrated can help alleviate symptoms of bronchopulmonary disorders, such as asthma and chronic obstructive pulmonary disease (COPD). 


Skin And Skin Conditions 

Proper hydration helps keep skin healthy and hydrated, reducing the risk of skin conditions such as dry skin and acne. 


All-risk Mortality 

Adequate hydration has been associated with a lower risk of all-cause mortality, highlighting the importance of staying hydrated for overall health and longevity. 


Weight Loss By Drinking More Water? 

There is a common misconception that drinking more water can enable weight loss.


This is why search terms like “water intake calculator for weight loss” are so common. 


But this is just a waste of time. 


Drinking more water may be able to have a slight effect on weight loss, but any differences are going to be completely unnoticeable.  

However, that’s not to say that water cannot aid in weight loss at all. 


Water is zero calories and can make you feel full without eating any additional food, and this makes drinking more water great for weight loss. 

It might not help in the way you think, but it certainly can help.  



Water Content in Foods 

Somewhat surprisingly, we actually get a decent amount of water from food alone.  


While the water we get from food is not enough to stay fully hydrate, it does make a noticeable difference on how much water we need to drink per day. 

Here are a few examples of the water contents of some of the most common foods:


Cucumber: Cucumbers are about 96% water. 

Watermelon: Watermelon is about 92% water. 

Spinach: Spinach is about 91% water. 

Broccoli: Broccoli is about 89% water. 

Grapefruit: Grapefruit is about 88% water. 

Carrots: Carrots are about 87% water. 

Apples: Apples are about 86% water. 

Strawberries: Strawberries are about 91% water. 

Yogurt: Yogurt is about 85% water. 

Skim milk: Skim milk is about 91% water. 




Water Intake Calculator – FAQs 

How Much Water Should You Drink Based On Your Weight? 

You should drink roughly half of your bodyweight in ounces of water per day.  

This won’t be the ideal amount for everyone, but it is a good starting point.   


Do I Need To Drink 4 Litres Of Water A Day? 

Yes, you do need to drink roughly 4 litres of water per day if you are a man. 

For women, the amount is reduced to 2.7 litres per day.  


Is 2 Litres Of Water Sufficient? 

No, 2 litres of water is not going to be sufficient for most people.  

Most women require around 2.7 litres of water per day, while most men require around 4 litres.  


How Should I Drink 2 Litres Of Water A Day? 

The best way to drink 2 litres of water per day is to have a large water bottle with you all day that you need to finish. 

It is much easier to drink more water when it is already sat there waiting for you.  


What is The Best Water Intake Calculator?  

The best water intake calculator is the water intake calculator by MovingForwards.  


Is There an NHS Water Intake Calculator? 

No, there isn’t an NHS water intake calculator. 

However, the NHS website does have information about optimal water intake that you may find of use.  


Is There a Water Intake Calculator KG? 

Yes, there is a water intake calculator KG.  

The water intake calculator that we offer at MovingForwards has a metric system option.  


How Much Water to Drink in a Day According to Weight KG? 

Most adults need around 35ml of water per kilogram of body weight. 


How do I calculate my water intake?

Determining the right amount of daily water intake is essential for optimal hydration and overall wellness. To calculate your water needs, consider factors such as body weight, metabolic rate, and activity level.

Utilizing a hydration calculator or following general guidelines, like the recommendation of eight cups (64 ounces or approximately 1.9 liters) per day, provides a starting point.

However, individual requirements may vary, and it’s beneficial to use a daily water intake calculator for a more personalized approach, factoring in specifics such as age, gender, and environmental conditions.

Staying adequately hydrated not only supports overall well-being but also offers potential weight loss benefits by aiding digestion and regulating energy intake. Remember that hydration isn’t solely about water; incorporating electrolytes and various fluids contributes to maintaining the body’s water balance.

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