Water Intake Calculator
Estimate your daily water target from body weight and exercise
Daily water intake
Estimates a daily water target from your body weight (about 35 ml per kg) plus extra for exercise. It's a starting point — thirst, climate, and health conditions all matter. Calculated locally in your browser.
FAQ
How is this calculated?
Roughly 35 ml per kilogram of body weight, plus about 350 ml for every 30 minutes of exercise to replace sweat losses.
Does coffee or tea count?
Most fluids and water-rich foods contribute to hydration. This figure is total water; you don't need to drink it all as plain water.
Can I drink too much?
Yes, though it's rare. Very large volumes in a short time can be dangerous — spread intake across the day and follow thirst.