Water Intake Calculator
Daily hydration recommendation based on weight, activity and climate.
Water Intake Calculator
Get a personalized daily hydration target based on your weight, exercise and climate.
Recommended daily water intake
litres
Base (weight)
Exercise bonus
Hydration progress (8 cups ≈ 1.9 L)
Enter your weight and typical activity, then press Calculate.
How hydration needs are estimated
A commonly used starting point is 33 ml per kg of body weight each day. We add extra for time spent exercising — about 12 ml per minute — and a small climate adjustment.
Example: a 70 kg adult who exercises 30 minutes a day in a temperate climate needs about 2.7 litres of water per day.
Individual needs vary with sweat rate, health, diet and caffeine intake. Let thirst — and urine color — guide you, and check with a professional if you exercise intensely for long periods.