Water Intake Calculator
Daily hydration guidance by weight, activity, and climate.
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Your Daily Target
Liters
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Ounces
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Bottles (16.9 oz)
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Tip
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Hydration Guide
How this works
- Baseline: ~35 ml per kg body weight
- Add ~350 ml per 30 minutes of exercise
- Hot days: add ~500 ml
Signs you may need more
- Dark urine, headache, fatigue
- Training in heat or high altitude
- Very low fruit/vegetable intake
Tips
- Carry a bottle and sip through the day
- Include water‑rich foods (fruit, soups)
- Add electrolytes for long sweaty sessions
Note
This is an estimate, not a medical prescription. Individual needs vary.