Water Intake
A practical estimate of how much water to drink per day, based on your body weight and activity. Adjust up in heat or during exercise.
Results update as you type
Formulas use international (WHO) standards — healthy ranges are the same worldwide; only the units differ. The national context below uses U.S. data (CDC / NHANES).
Sugary-drink consumption (liters per person per year)
Per-capita annual consumption of sugary drinks. Source: Euromonitor International.
How much water you need
A practical, personalized guide is about 35 ml of water per kilogram of body weight (roughly half an ounce per pound), plus more when you exercise or it’s hot. VitaDup uses that baseline and adds an activity bonus.
There’s no one-size-fits-all number — body size, activity, climate and food all change it. Fruits, vegetables and meals add fluid too.
Water over sugar
Sugary drinks are the single largest source of added sugar in the U.S. diet. They add calories without filling you up and are linked to higher risk of obesity and type 2 diabetes.
Swapping even one soda a day for water can save thousands of calories a month.
Frequently asked questions
Is “8 glasses a day” a real rule?
It’s a rough guide, not a law. Your needs depend on weight, activity and climate — which is why VitaDup bases it on your body.
Do coffee and tea count?
Yes, they add fluid. In normal amounts their diuretic effect is mild. Water is still the best base.
Do sugary drinks hydrate?
They add fluid but with lots of sugar and calories — not a good hydration strategy. Water is the better choice.
Related calculators
This tool is for general education and is not a substitute for professional medical advice.