Water Intake Calculator: How Much Water To Drink In A Day?

How much water should you drink in a day?

Have you ever wondered how much water you should be drinking each day to stay properly hydrated? With so much information available, it can be challenging to determine the right amount for your individual needs. In this blog, we’ll find out the importance of hydration for overall health and well-being, explore factors that influence your daily water needs, and introduce practical tools like water intake calculators to help you stay on track. Whether you’re an athlete looking to optimise performance, someone aiming for glowing skin, or simply interested in maintaining good health, this guide will provide valuable insights to help you achieve your hydration goals. Let’s dive in!

What is the need to drink water frequently?

For maintaining optimal health and functioning of the body. Here are some key reasons why it’s important to stay hydrated:

  1. Regulation of body temperature: Water helps regulate body temperature through sweating and respiration. Staying hydrated ensures that your body can effectively cool itself down when necessary, especially during physical activity or in hot weather.
  2. Transportation of nutrients: Water is a crucial component of blood, which transports nutrients and oxygen to cells throughout the body. Adequate hydration ensures that nutrients are effectively delivered to cells, supporting overall health and functioning.
  3. Removal of waste products: Water is involved in the process of flushing out waste products and toxins from the body through urine, sweat, and bowel movements. Proper hydration supports the efficient functioning of the kidneys and digestive system, aiding in waste removal.
  4. Joint lubrication: Water helps lubricate joints, reducing friction between bones and preventing discomfort or pain. Staying hydrated can help maintain joint health and flexibility, especially important for physically active individuals or those with conditions like arthritis.
  5. Cognitive function: Dehydration can impair cognitive function, leading to issues like poor concentration, fatigue, and headaches. Drinking enough water helps ensure optimal brain function, including memory, focus, and mental clarity.
  6. Skin health: Adequate hydration is important for maintaining healthy skin. Water helps keep skin hydrated, plump, and resilient, reducing the risk of dryness, irritation, and premature ageing. Drinking enough water can contribute to a glowing complexion and overall skin health.
  7. Digestive health: Water is essential for proper digestion, helping to soften stools and facilitate bowel movements. Adequate hydration can prevent constipation and promote regularity in the digestive system.

What is a Water Intake Calculator?

A water intake calculator is a tool designed to estimate how much water you should drink each day based on various factors such as your age, weight, gender, activity level, and environmental conditions. It provides a personalised recommendation to help you stay adequately hydrated.

The calculator typically works by taking into account several key factors:

  1. Body weight: Your weight plays a significant role in determining your hydration needs. Generally, individuals with a heavy body need a greater amount of water to maintain hydration in the body.
  2. Activity level: Physical activity increases the body’s need for water due to sweating and increased respiration. The calculator may ask about your activity level to adjust your hydration recommendation accordingly.
  3. Climate: Hot and humid weather can lead to increased fluid loss through sweating, requiring higher water intake to prevent dehydration. The calculator may factor in the climate in your location to provide a more accurate recommendation.
  4. Health status: Certain health conditions or medications may affect hydration needs. The calculator may ask about any specific health concerns to adjust the recommendation accordingly.
  5. Other factors: Some calculators may also consider additional factors such as pregnancy or breastfeeding, which can increase water needs.

How Does a Water Intake Calculator Work?

Let’s see how a ‘how much water to drink a day calculator’ works using the following equation:

Daily Water Intake = Body Weight (in kilograms) x 0.03. For instance, if an individual weighs 80 kilograms, their daily water intake would be 80 x 0.03 = 2.4 litres.

Once you input the necessary information into the calculator, it will calculate an estimate of your daily water intake goal. It’s important to note that this formula serves as a basic guideline and may fluctuate based on the above factors like activity level, climate, and overall health. 

Here is a calculated summary according to the age:-

AGEWater Intake/ Day Recommendation
0-6 months0.7-0.8 litres
7-12 months0.8-1 litre
1-3 years1.3 litres
4-8 years1.7 litres
9-13 years (boys)2.4 litres
9-13 years (girls)2.1 litres
14-18 years (boys)3.3 litres
14-18 years (girls)2.3 litres
Adults (men)3.7 litres
Adults (women)2.7 litres

While water intake calculators can provide helpful guidance, it’s essential to listen to your body’s cues and adjust your water intake as needed. Factors like thirst, urine colour, and overall well-being can also help you determine if you’re adequately hydrated. Additionally, individual hydration needs may vary, so it’s important to use the calculator as a starting point and make adjustments based on your personal preferences and lifestyle.

Remember that water needs can vary from person to person, so it’s essential to listen to your body and adjust your intake accordingly. Additionally, factors like exercise, illness, and pregnancy can increase your need for fluids, so it’s important to pay attention to these factors as well. PAQOS believes in purity, aiming to be the premier manufacturer of quality water and air solutions. With a commitment to superior craftsmanship, cutting-edge technology, and unparalleled post-purchase support, PAQOS emerges as a trusted ally in your home. Bring PAQOS products home for an unadulterated experience.


Q. How much water a 70 kg person should drink in a day?

A. A 70 kg person should drink at least 2.1L of water per day.

Q. Can I drink 4 litres of water a day?

A. If consumed daily, 4 litres of water can be toxic for your body. You should always listen to your body and consume within 2-3 L of water.

Q. What is the best time to drink water?

A. The best time to drink water is right after you wake up, after exercise, 1 hour before meals and 1 hour after meals.

Q. Can I drink water every hour?

A. Yes, you can drink water every hour but it should be within the limit of 1-2 cups, more than 3 cups of water will lead to intoxication.

Q. When should I drink water after a meal?

A. You should wait for at least an hour to drink water after a meal.

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