Water Intake Calculator for Men and Women

a boy drinking water from a water bottle
a boy drinking water from a water bottle

Enter your weight and minutes of your physical activity to get an estimate of your daily required water intake with our handy water intake calculator!

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Water Intake Calculator

What Does the Water Intake Calculator Do?

The water intake calculator is a guideline for sufficient water intake. It gives you the optimal water estimation your body requires to keep it healthy and hydrated.

This hydration calculator will provide you with results in liters, ounces, and cups of water you should consume daily. Follow the given steps to determine the amount of water your body should intake.

1- Select the system, i.e., imperial or metric.

2- Enter your weight in kgs/lbs.

3- Enter your daily minutes of exercise.

4- Click calculate.

Thy hydration calculator will provide the results based on your daily water needs.

How to Calculate Daily Water Intake?

1- Multiply your body weight in pounds by 2/3.

2- If you have any physical activity, add 12 ounces of water per 30 minutes of exercise.

3- Add both quantities, and you will find the amount of water in ounces, liters, and cups you need to drink daily.

Drinking plenty of water is essential for the human body’s functionality and homeostasis. With this water intake calculator, it is easier to estimate the amount of water you should need to intake per day.

Importance of Water in a Human Body

an old man drinking water while sitting in a park
an old man drinking water while sitting in a park

Your body needs to intake plenty of water to function properly. There is no denying the fact that water majorly plays its role in maintaining the homeostasis of the human body and supports nearly every single function of it.

Whether it’s the sleeping pattern, digestion, or metabolism, your body needs enough water to keep its functions going. Keeping your body hydrated is extremely important for its optimum functioning and to keep it energetic throughout the day.

The human body comprises 60% of water, so the human cells need proper hydration. If the body does not get the proper amount of water, the organs start to be affected over time.

According to USGS, our bones contain 31% water, our brain has a water concentration of 73%, and our skins contain 64% water.

It is essential to prioritize water intake to achieve a healthy, functioning body. If your body is not getting enough water, you may get affected in many ways.

Symptoms of Dehydration

a man suffering from dehydration
a man suffering from dehydration

According to an article on NCBI, a few symptoms are mentioned below, which appear when your body is dehydrated.

  • Early aging
  • Dizziness
  • Dark Urine
  • Frequent skin breakouts
  • Hunger pangs
  • Constipation
  • Joint & bones issues
  • Improper functioning of various organs
  • Fatigue
  • Improper urination
  • Headache, migraines

The chemical imbalance caused by the body’s deficiency in water leads to various severe conditions. So, it is imperative to intake sufficient water to keep your body hydrated.

Why Does a Human Body Need to Take Plenty of Water?

a man drinking water while standing under the sun
a man drinking water while standing under the sun

Proper hydration is necessary for good health and fitness. You probably know that a human body can survive longer without food than without water. This is 100% true, considering the concentration of water in the entire body.

Water is ejected from the human body in the form of urine, respiration, and through sweating. The fluids eliminated from the body through these processes need to be replenished.

If you have moderate to high physical activity, a considerably high amount of water gets ejected from your body through sweating. Similarly, your body sweats a lot when you’re living in a hot environment.

So, under these conditions, when your body is ejecting a large amount of water, your water intake should be higher to maintain your body’s overall functionality.

Luckily, the human body tends to respond to the amount of water it needs daily by feeling thirsty. When you’re thirsty, you intake water no matter what is the required water estimation in your body.

How is Insufficient Water Intake Related to Human Health?

Making sure that your body is at the top of consuming sufficient water is the key to having a healthy body and mind. If you’re an athlete or high on your physical activities, even minor dehydration can cause serious troubles.

During pregnancy, insufficient water intake can devastatingly affect the health of the mother and child, in some cases leading to premature birth.

Water intake is directly related to the health of organs and the performance of the entire human body. Given are the few instances that may happen if you keep your body dehydrated.

Kidney issues

The human kidneys work properly when they are supplied with enough amount of water. When a person is dehydrated, his kidneys produce more concentrated urine, which is painful and puts stress on the kidneys.

When the food intake contains high amounts of salts, this concentration needs to be ejected from the body. To protect your kidney from stress, you need to consume water so your body can eliminate excessive substances through urination.

Skin Issues

Healthy and glowing skin needs water. If you keep your body dehydrated for longer, it can cause some serious skin issues, especially in females. Insufficient water consumption leads to early aging, wrinkles, and fine lines due to the premature breakage of collagen.

According to a study, higher water intake as part of a regular diet have a good effect on the skin, compared to people who don’t drink as much water each day.

Migraines and Headaches

When your body is not taking enough water, you may experience constant headaches and even migraines. Insufficient water intake for a long time can lead to hypertonicity and brain dehydration.

Slow Metabolism

When the human body lacks enough water, it can drastically affect your metabolism and energy levels. Lower energy levels are associated with slow and dizzy feelings throughout the day.

According to research, enough hydration increases metabolism and causes weight loss.

Cardiovascular Diseases

According to NCBI, low water consumption is said to raise the heart stroke rate. It can also take much longer to recover from any cardiovascular disorder.

How Much Water Should a Human Body Consume?

The recommended amount of water a person should consume is about 8 glasses daily. According to a report by National Academies, men should consume 3 liters of water per day and women should consume 2 liters per day.

The water requirement varies from person to person depending upon the weight, physical activity, climatic environment, etc. If you are pregnant or lactating, you need to consume more water daily to keep yourself healthy and filled with energy.

The water intake calculator is a great way to track how much water your body should consume. We are sure that it will also improve your water-drinking habits.

Since the amount of water in a human body is correlated with so many vital functions, you need to be very keen on intaking plenty of water or healthy fluids. 20% of the human body’s water comes from various food items such as fruits, dairy products, coffee, meat, etc.

How to Make Drinking More Water a Habit?

a girl drinking water
a girl drinking water

Most of the time, people get lazy with their water intake, which eventually becomes a habit. Drinking enough water and staying consistently on this track is a tough job. Although it sounds unreal, consuming water with a consistent routine is not as easy as it might look.

There are various effective ways to help people ensure that they are intaking enough water daily. When intaking sufficient cups of water becomes your habit, you become closer to a healthy lifestyle.

Add Flavor to Water

We do not recommend drinking soda or sweetened beverages daily. Adding flavor to your water can enhance its flavor and excite you to consume it. You can add lemon to your water to make a lemonade or add slices of strawberries, cucumber, or mint to make detox water.

You can drink coconut water if you are fed up with plain water. It has many benefits including increasing metabolism, nourishing skin, etc.

Set Water Reminders

Setting a reminder to consume water every 30 to 40 minutes is a great way to keep yourself on track.

Accompany Someone with This Habit

Life is all about sharing good stuff and habits with each other, even if these are small ones. You can ask your partner, family member, or workout buddy to accompany you on this water intake habit so together you can remind each other about water consumption regularly.

Take a Water Bottle Wherever You Go

Taking water with you wherever you’re going, whether to the gym, office, mall or any picnic spot, is a great idea to keep yourself hydrated. When holding a water bottle, keep taking sips and keep yourself hydrated.

Drink Plenty of Water When You Wake Up

If the first thing you do in the morning is to drink enough water, you’re doing great. Drink at least 2 glasses of water as soon as you get up in the morning. If you follow this routine religiously, you will see some positive lifestyle changes.

Overhydration and its Effects on Health

a man drinking water
a man drinking water

If a little is good, a lot must be great, but you know that excess of everything is terrible.

Water is a vital part of the human body, its cells, and its organs. We need to consume enough water to keep our bodies functioning properly. But there is a difference between ‘enough intake’ and ‘too much intake.’ Our body needs water, but this does not mean that we need to intake a lot of it.

Any condition in which our body has more water than its requirements can lead to overhydration that is not friendly to the human body.

When we drink too much water, the sodium concentration gets diluted, which can affect the functionality of our brains. Furthermore, water intoxication can lead to serious troubles in the kidneys and other organs.

  • Overhydration symptoms
  • Vomiting
  • Loss of appetite
  • Fast breathing
  • Mood fluctuations
  • Disturbed brain functionality
  • Issues with food digestion

How Does a Water Intake Calculator Save the Human Body from Dehydration and Overhydration?

Life is all about BALANCE. Be it major life decisions to minor lifestyle changes, any disturbance in that balance can lead to complicated situations.

The human body cannot work correctly in the absence of enough water, and at the same, it cannot hold too much water.

With the help of a water intake calculator, it becomes easier to track down the water components in the human body. Whether overhydrated or dehydrated, you get the optimum results based on your water intake routine. Based on these results, you can take measures to fulfill the water requirements in your body.

Frequently Asked Questions (FAQs)

How much fluid should a woman consume per day?

A woman should consume almost 12 cups of fluids a day.

How much fluid should a man consume per day?

A man should consume almost 16 cups of fluids a day.

Can I drink 1 liter of water at once?

Yes, you can drink 1 liter of water at once, but it is not recommended to drink a large amount of water abruptly.

Does tea intake count as water intake?

No, tea is considered a fluid’s intake and does not consider an alternative to water intake.

Which fruits have the highest content of water?

Fruits like blueberry, raspberries, apricots, watermelon, peaches, plums, and pineapples have almost 80 to 90 percent water content.

What is hyponatremia?

Hyponatremia is a condition caused by low levels of sodium in the blood and usually occurs when your body is overhydrated.

Bottom Line

As long as you know how much water content is needed in your body, you keep your body balanced with the required amount of water. The results of the water intake calculator are not standard to follow in every condition.

If you are facing any symptoms of dehydration or overhydration, you need to talk to your doctor about it before planning things on your own.

Any disturbance in the body’s water level can lead to uncontrolled health issues and can seriously affect the activity levels of the human body.

Make drinking water your habit to save your body from the multiple problems of insufficient water intake.

Read More

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Alkaline Water: Benefits, Risks, and Latest Facts

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