💧 How Much Water Do You Really Need Per Day?
Water is the most abundant component in our body and yet one of the most neglected in many people’s daily routines. It makes up about 60% of an adult’s body weight and is present in absolutely all vital processes: it regulates temperature, transports nutrients, eliminates toxins, lubricates joints, aids digestion, protects organs, and keeps cells functioning properly.
Despite its importance, many people simply don’t consume the amount of water they need daily — which can lead to symptoms like fatigue, headaches, dizziness, constipation, and dry skin. In the long term, dehydration can affect kidney function, cognitive performance, and even cardiovascular health.
🧠 But what counts as “enough”?
Your daily water needs vary depending on age, weight, climate, physical activity level, and even your health status. However, there’s a simple and practical formula to estimate ideal water intake:
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Adults: about 35 ml per kilogram of body weight per day
Example: a person weighing 70 kg needs approximately 2.45 liters/day. -
Children: the amount varies more with age:
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1 to 3 years: ~1.3 liters/day
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4 to 8 years: ~1.7 liters/day
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9 to 13 years: ~2.1 to 2.4 liters/day
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From age 14 and up: follow the formula based on body weight
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Keep in mind that some water comes from food (like fruits and soups), but the majority must be consumed in liquid form.
🚨 What happens when we don’t drink enough?
Mild dehydration may go unnoticed in daily life, but it already affects physical and mental performance. More serious cases can lead to low blood pressure, irregular heartbeat, kidney failure, and even fainting. Chronic dehydration is also linked to urinary tract infections, kidney stones, and premature skin aging.
🌱 Hydration is a habit
More than just a physiological need, drinking water should be a conscious habit. Always keep a water bottle nearby, include water-rich foods in your diet, and use reminders or apps if needed. Remember: your body speaks, and often thirst is already a sign that you’re slightly dehydrated.
Use the calculator below to find out your ideal daily water intake based on your weight and age. Your health will thank you!
Calculate now the ideal amount of water for you
Ideal Daily Water Intake Calculator
⚖️ Need help to convert your weight in pounds to kilograms to add to the calculator?
This calculator uses kilograms (kg), which is the international metric unit for weight. If you’re more familiar with pounds (lbs), use this quick converter below to input your weight correctly.
Pounds to Kilograms Converter
💧 Need help understanding where that result in liters really mean in ounces?
The water intake result is shown in liters (L), the international metric unit. If you’re more comfortable thinking in ounces (oz), use this quick converter below to see how much water that is in U.S. fluid ounces.
