Our water intake calculator helps you determine how much water to drink based on your weight. Enter your body weight and activity level to find personalized daily water needs in liters or ounces. This free tool supports optimal hydration for health, weight management, and performance.
Combine it with our calorie deficit calculator for a complete wellness plan.
Key Fact: Proper hydration supports muscle function and metabolism, with water needs ranging from 30–40 mL per kg of body weight daily.
This guide and calculator provide:
- Interactive water intake calculator kg litre for personalized hydration goals
- Explanation of why water intake based on weight matters for health
- Sample water needs table by weight and activity level
- Tips for optimizing daily water intake by weight
- Support for pairing with a high-protein low-calorie diet
Water Intake Calculator by Weight
Enter your body weight and activity level to find water intake based on weight. Use our calculator to optimize hydration for health and performance.
Warning: Consult a healthcare professional before making significant hydration or dietary changes, especially for medical conditions.
Why Water Intake Based on Weight Matters
Your body weight determines your daily water needs, as water supports critical functions like muscle hydration, organ performance, and metabolism. A general guideline is 30–40 mL per kg of body weight (0.5–1 oz per lb), with higher amounts for active individuals. Proper hydration enhances energy, digestion, and overall health, making it essential for weight management and wellness.
Factors influencing water intake according to weight include:
- Body Weight: Larger bodies require more water to support metabolic processes and organ function.
- Activity Level: Exercise increases water loss through sweat, adding 350–500 mL per 30 minutes of activity.
- Diet: High-protein diets, like our high-protein low-calorie diet, increase water needs for digestion.
- Climate: Hot or humid environments raise water requirements due to increased sweating.
Use our 7-day hydration plan to build consistent habits and support your water intake by weight.
Tip: Pair hydration with our calorie deficit calculator for a balanced approach to weight management.
Sample Water Needs Table
Example water needs based on body weight and activity level:
| Body Weight | Sedentary (liters/oz) | Active (liters/oz) |
|---|---|---|
| 50 kg (110 lbs) | 1.5–2.0 L / 51–68 oz | 2.0–2.5 L / 68–85 oz |
| 70 kg (154 lbs) | 2.1–2.8 L / 71–95 oz | 2.8–3.5 L / 95–118 oz |
| 90 kg (198 lbs) | 2.7–3.6 L / 91–122 oz | 3.6–4.5 L / 122–152 oz |
Note: Values are approximate. Use our water intake calculator for personalized results.
Tips for Optimizing Water Intake by Weight
Meeting your daily water intake by weight requires planning to support health and performance. Here are actionable tips to stay hydrated effectively:
- Use a Marked Bottle: A water bottle with measurement lines helps track your intake throughout the day.
- Set Reminders: Use a phone app or alarm to drink water every 1–2 hours to meet your goal.
- Flavor Naturally: Add lemon, cucumber, or mint to make drinking water enjoyable without calories.
- Hydrate During Exercise: Drink 350–500 mL per 30 minutes of activity to support performance. Track with our weight loss tracker.
- Pair with Diet: Support hydration with our high-protein low-calorie diet for better digestion and health.
Tip: Explore our hydration for weight loss guide to enhance fat loss results.
Frequently Asked Questions
- How much water should I drink for my weight? Aim for 30–40 mL per kg of body weight daily, adjusted for activity. Use our water intake calculator for a precise goal.
- Why does body weight affect water needs? Larger bodies require more water for organ function and metabolism. Learn more in our hydration guide.
- How to calculate water intake by weight? Multiply your body weight (kg) by 30–40 mL or use our water intake calculator for a tailored estimate.
- Does diet impact water needs? High-protein diets increase water needs for digestion. Explore our high-protein low-calorie diet for meal ideas.
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