Water Intake Calculator
Estimate how much fluid you need each day from your weight, activity level and climate, including the extra allowance for exercise.
Daily fluid target
2.99 L
Base (35 ml per kg)
2.45 L
Exercise allowance
0.54 L
Climate adjustment
None
Glasses of 250 ml
12
Per hour while awake (16 h)
0.1869 L
How this was worked out
- Step 1Base = 70 kg × 35 ml = 2,450 ml
- Step 2Exercise = 45 min × 12 ml = 540 ml
- Step 3Total = 2,990 ml = 2.99 L
Roughly 20% of your fluid usually comes from food. Thirst, urine colour and medical advice are better guides than any fixed number.
Important
This tool provides an estimate for general information only. It is not a medical diagnosis, and it does not replace advice from a qualified health professional. Body composition, ethnicity, age and medical history all affect the real picture — speak to a doctor or dietitian before making changes to your diet, training or medication.Formula
Example
Input
70 kg, 45 minutes exercise, temperate
Result
≈ 3.0 L per day
Frequently asked questions
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