Water Intake Calculator
Find out how much water you should drink daily based on your weight and activity level.
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Enter your values and the result appears here
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About this calculator
Staying hydrated is one of the simplest and most effective things you can do for your health. But how much water do you actually need? The old "eight glasses a day" rule is a rough guideline, but your needs depend on your body weight and how active you are. Our water intake calculator gives you a personalized recommendation in milliliters per day.
The formula, explained simply
We use a formula based on your weight and activity level. The base recommendation is 35 ml per kilogram of body weight. For every 30 minutes of exercise, we add 350 ml to cover fluid lost through sweat. The result shows your base intake, exercise supplement, and total daily water recommendation. All measurements are in milliliters for precision, but you can easily convert: 250 ml is about one cup.
When you would use this
Anyone trying to improve their hydration habits gets a clear daily target. Athletes and gym-goers understand their increased fluid needs. People in hot climates adjust their intake. Parents calculate appropriate hydration for themselves and their families. Health-conscious individuals track their water consumption against a science-based goal.