Daily Water Intake Calculator
- Free · no sign-up
- Built by a consultant dietitian
- Asian cut-offs
Reviewed by Sadaf Sajid, M.Phil, Consultant Dietitian · Last updated
Daily water intake calculator
General guide (about 30–35 ml/kg). People with kidney or heart failure must follow their doctor's fluid limit.
Signs you need more water
Dark yellow urine, headaches in the afternoon, constipation, tiredness and "hunger" that is really thirst.
Fluids that count
Water, lemon water, lassi without sugar, milk, soups, and chai in moderation. Sugary drinks and juices count as fluid but add sugar and calories.
Who must limit fluid
People with heart failure, advanced kidney disease or on dialysis must follow their doctor's fluid limit. See the kidney diet.
Want a plan made for you? Book an appointment with Sadaf Sajid, in clinic at E-11/3 or online.
Book Appointment WhatsAppFrequently asked questions
How much water should I drink in summer in Pakistan?
Many adults need 2.5–3.5 litres on hot days, more with exercise or outdoor work. Pale-yellow urine is a simple check.
Aksar Pooche Jane Wale Sawalat (Roman Urdu)
Garmiyon mein kitna pani piyen?
Aksar logon ko 2.5 se 3.5 liter rozana, exercise ke saath zyada.
Related services
Sports nutrition
Fuel for muscle gain, endurance and recovery for athletes and gym-goers.
Pregnancy & breastfeeding nutrition
Nutrition for fertility, pregnancy, gestational diabetes, breastfeeding and postpartum weight.
This page is for general education and does not replace advice from your doctor. Nutrition therapy works alongside medical treatment; never stop or change medication without your doctor. Individual results vary.
Ready to start your healing journey?
In-clinic at E-11/3, Islamabad or online anywhere. Mon–Fri 4:00–7:00 pm.