Daily Hydration
Water Intake Calculator
Estimate how much water to drink each day from your body weight and exercise time, in liters and cups.
How to Read Your Result
A common rule of thumb is about 30-35 ml of water per kilogram of body weight, plus extra for exercise. Needs also rise in hot climates, at altitude, and with illness. Food and other drinks contribute to total fluid too.
Thirst and pale-yellow urine are simple day-to-day hydration cues.
Add roughly 350-500 ml of water per 30-60 minutes of exercise.
Spread intake through the day rather than drinking large amounts at once.
Frequently Asked Questions
How much water should I drink a day?
A common estimate is 30-35 ml per kg of body weight, adjusted up for exercise, heat, and illness.
Does coffee or tea count?
Yes. Most beverages and water-rich foods contribute to total fluid intake, though plain water is the best default.
Can I drink too much water?
Rarely, but drinking extreme amounts in a short time can dilute blood sodium. Spread intake out and drink to thirst.