Nutrition
Water Intake Calculator
Estimate a reasonable daily water target based on your body weight and how active you are.
Nutrition
Estimate a reasonable daily water target based on your body weight and how active you are.
Food, climate, and health conditions all affect fluid needs too. This gives a reasonable baseline — thirst and urine color are also good everyday guides.
A commonly cited baseline is around 35 milliliters per kilogram of body weight per day, with extra fluid added for exercise. This calculator uses that baseline and adds roughly 350 ml for every 30 minutes of exercise you report, since sweat losses need replacing.
Actual fluid needs vary with climate, altitude, diet (foods with high water content count too), pregnancy or breastfeeding, and certain health conditions. People with kidney, heart, or liver conditions should follow fluid guidance from their doctor rather than a general calculator.
Beyond a daily number, pale yellow urine and rarely feeling thirsty are simple everyday indicators that your fluid intake is roughly on target.
Yes, in moderation — caffeinated drinks still contribute fluid overall, though very high caffeine intake can have a mild diuretic effect for some people.
No — drinking far more than your body needs can, in rare cases, lead to dangerously low sodium levels (hyponatremia). More isn't automatically better; the goal is a sensible amount for your body and activity level.
Generally yes — heat and sweating increase fluid loss. If you're in a hot climate or sweating heavily, treat this calculator's number as a floor rather than a ceiling.