Water Intake Calculator
Personalised daily water target based on your weight, activity, and climate. Plus practical bottle-equivalents so you actually know what to aim for.
Where your total comes from
Total
3.27 L
- Body baseline (33 ml/kg)2,310 ml (71%)
- Exercise sweat loss360 ml (11%)
- Climate (Hot / desert)600 ml (18%)
Tea, coffee, sparkling water and water-rich food all count toward this. Pure water is the easiest way to hit it consistently.
How to use
- 1
Enter your current weight.
- 2
Add typical daily exercise minutes (walking, gym, running, sport — anything that gets you sweating).
- 3
Pick the climate you spend most of your time in. UAE summer indoor AC counts as 'Hot' for water purposes — dry air pulls water through your skin and breath all day.
- 4
If you're pregnant or breastfeeding, pick that — water needs go up.
Frequently asked questions
It's a rough average for a 60-65 kg adult in a temperate climate with light activity. The actual answer scales with your body size, how much you sweat, and how dry the air around you is. For most adults in the UAE the realistic target is 2.5-4 litres a day, not 2.
Yes. Modern hydration research has put to rest the old 'coffee dehydrates you' myth at normal caffeine doses. Plain water is still the best baseline, but tea, coffee, sparkling water, herbal infusions and water-rich foods (cucumber, watermelon, soup) all contribute to your daily total.
Significantly. Dry air pulls water out of your skin and lungs even when you don't feel sweaty. UAE summer days (35-45°C) and air-conditioned indoor environments both dry you out. Add 300-900 ml on top of your base depending on how hot and humid your day is.
Yes — extreme over-hydration causes hyponatremia (dangerously low blood sodium). For healthy adults the danger threshold is around 0.8-1 litre per hour over many hours. If you're drinking more than 4-5 litres a day routinely, balance with electrolytes and talk to a GP.
Most people get about 20% of their daily water from food. Fruit, vegetables, soup and yoghurt are particularly water-dense. This calculator gives you a total daily target — if you eat a lot of high-water foods, you can subtract roughly 400-600 ml from the drinking-water target.
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Source: Institute of Medicine reference daily intakes; 33 ml/kg base scaling · Last verified 2026-06. This tool provides estimates only and is not legal, tax or financial advice. Always verify your specific situation with the relevant UAE authority or a licensed advisor before taking action.