How Much Water Do You Need to Drink Each Day?
Daily Water Intake Calculator
About You
Gender
Affects baseline hydration needs
Age
Age
25
yrs
Weight
Weight
70
kg
Height
Height
170
cm
Activity Level
Daily physical activity
Climate
Environment you spend most time in
Your Results
💧 Recommended Daily Water Intake
2.5
L
≈ 10 cups (250 ml each)
👨 Male
🚶 Moderate
🌤️ Temperate
Reference Guide
📋 Daily Water Needs by Profile
Based on Institute of Medicine & WHO guidelines
| Profile | Min (L) | Ideal (L) | Max (L) |
|---|---|---|---|
| Child (5–12 yrs) | 1.2 | 1.5 | 1.8 |
| Teen (13–18 yrs) | 1.5 | 1.9 | 2.4 |
| Adult Female (sedentary) | 1.6 | 2.0 | 2.5 |
| Adult Male (sedentary) | 1.8 | 2.5 | 3.0 |
| Adult Female (active) | 2.0 | 2.7 | 3.2 |
| Adult Male (active) | 2.5 | 3.2 | 4.0 |
| Pregnant women | 2.3 | 3.0 | 3.5 |
| Breastfeeding women | 2.6 | 3.5 | 4.0 |
| Elderly (65+) | 1.5 | 1.9 | 2.4 |
| Hot climate (+add) | +0.5 | +0.8 | +1.2 |
| Intense exercise (+add) | +0.5 | +1.0 | +1.5 |
🍵 Beverage Hydration Values
Net water contribution per serving
| Beverage | Serving | Net H₂O | Note |
|---|---|---|---|
| 💧 Water | 250 ml | 250 ml | Best choice |
| 🫖 Tea (no sugar) | 250 ml | 240 ml | Mild diuretic |
| ☕ Coffee | 125 ml | 100 ml | Mild diuretic |
| 🥛 Milk | 250 ml | 220 ml | Nutritious |
| 🍊 Fruit Juice | 250 ml | 220 ml | High sugar |
| 🥤 Soft Drink | 330 ml | 280 ml | High sugar |
| 🍷 Wine | 125 ml | 50 ml | Diuretic |
| 🍺 Beer | 330 ml | 220 ml | Mild diuretic |
Like Duolingo but for Wellness
Fito is a workout, food and water tracking app, like Duolingo but for wellness. And it has a cute little bear that accompanies you on your fitness journey in the home screen widgets, giving your long-term health journey a boost of motivation.
