Most people underestimate how much water they actually drink in a day, largely because it's rarely tracked the way food or steps are. A simple daily tracker makes the gap visible.
A Rough Guideline for Daily Intake
A commonly used estimate is around 30–35 ml of water per kilogram of body weight per day, though this varies with activity level, climate, and individual health factors.
Example Calculation
For someone weighing 70 kg: 70 × 0.033 = roughly 2.3 liters per day, or about nine 250 ml glasses. For a 55 kg person, the same formula gives roughly 1.8 liters, or about seven glasses.
How to Use a Tracker
- Enter your weight to get a suggested daily target, or set your own goal.
- Log each glass or bottle as you drink it through the day.
- Check your running total against the target to see how much is left.
A Practical Note
These are general estimates, not medical guidance — needs vary with exercise, heat, pregnancy, and certain health conditions. Anyone with a specific medical reason to monitor fluid intake closely should follow guidance from a healthcare provider rather than a general online estimate.
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