Water Intake
Daily water recommendation
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About this tool
Recommended daily water intake scales with body weight. This calculator multiplies your weight in kilograms by a rate in the 30-33ml range (using the midpoint, 32ml) as a base, then adds 350ml for every 30 minutes of exercise to account for sweat loss, showing the daily target in liters, cups, and bottles.
How to use
- Enter your weight in kilograms.
- Pick how long you exercised today from 0, 30, 60, or 90 minutes.
- Check your recommended daily intake in liters.
- Use the cup and 500ml-bottle conversion below to plan how to spread it out.
Frequently asked questions
- Is 30-33ml per kilogram of body weight accurate?
- 30-33ml per kilogram is a commonly used range for estimating a healthy adult's water needs. This calculator uses the midpoint, 32ml, so someone weighing 65kg would get a base target of about 2.1L.
- Why do I need more water when I exercise?
- Exercise causes water and electrolyte loss through sweat. This calculator adds about 350ml for every 30 minutes of activity, based on average sweat loss during light-to-moderate exercise. Higher intensity or hot conditions can call for more.
- Does coffee or tea count toward my water intake?
- This calculator only shows a target based on plain water. Caffeinated drinks have a mild diuretic effect and do not hydrate as effectively as water, so it is safer to drink water separately rather than counting them toward the same total.
- Do I need to drink it all at once?
- No. Drinking a large amount at once can outpace what your body can absorb and cause discomfort. Spreading intake across the day is better, and the cup and bottle conversions are meant to help you pace it.
This target is a general estimate. If you have a condition such as kidney disease or heart failure that requires limiting fluid intake, follow your healthcare provider's guidance instead.