Daily Water Intake Calculator
Estimate a daily water target based on your body weight and how long you exercise.
How much water do you need?
A common guideline is around 30–35 ml of water per kilogram of body weight, with extra to replace what you sweat during exercise. This calculator adds roughly 350 ml for every 30 minutes of activity.
Listen to your body
Needs vary with climate, altitude, diet, and health. Thirst and urine color (pale straw is ideal) are good real-time guides. Foods and other drinks also count toward hydration, so treat the number as a target, not a strict quota.
Frequently asked questions
Does coffee count toward hydration?
Yes, in moderation. Caffeinated drinks are mildly diuretic but still contribute net fluid. Water remains the best primary source.