Click Calculations

Daily Water Intake Calculator

Hydration needs change with body size and activity. Use this quick guide to translate your weight and daily exercise into a reasonable water target.

How to use this tool
  • UnitsChoose whether you'll enter weight in kilograms or pounds.
  • WeightEnter your body weight using the selected units.
  • Active minutesAdd how many minutes of exercise you typically do per day.
  • ClimatePick the environment you spend most of your day in so we can adjust for heat and humidity.

Click Calculate water target to get your suggested daily intake in liters, ounces, and cups. Reset clears the form.

Baseline guidance is about 33 ml of water per kilogram of body weight. Add roughly 350 ml for every 30 minutes of exercise, and more if you train in the heat.

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