Personalized hydration target
Calculates your specific daily water goal based on body weight, activity, and environment — not a generic "8 glasses a day" recommendation.
Water Intake Calculator
Estimate how much water to drink each day based on your weight and exercise time, with results in milliliters and cups.
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How to use Water Intake Calculator
- 1
Enter your body weight in kilograms or pounds.
- 2
Select your daily activity level and climate (hot or temperate).
- 3
Optionally add hours of intense exercise per day.
- 4
Read your recommended daily water intake in ml, liters, and cups.
Why use this tool?
Includes exercise hydration
Adds extra water requirements for sweat lost during workouts, giving a more accurate total for active individuals.
Multiple unit outputs
Displays results in milliliters, liters, fluid ounces, and cups so you can track intake in whichever unit you prefer.
Frequently asked questions
How much water should I drink per day?
General guidelines suggest 35 ml per kg of body weight as a baseline. This means a 70 kg person needs about 2.45 liters/day at rest, increasing significantly with heat, exercise, or illness.
Does coffee or tea count toward daily water intake?
Yes, caffeinated beverages contribute to daily fluid intake despite mild diuretic effects. Research shows the net hydration effect of coffee and tea is still positive. However, water remains the best choice for primary hydration.
What are signs of dehydration?
Early signs include thirst, dark-yellow urine, fatigue, and reduced concentration. Severe dehydration causes dizziness, rapid heartbeat, and confusion. Pale or light-yellow urine is a reliable indicator of adequate hydration.
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