Does this count water from food and other drinks?

No, this estimates total fluid intake from water specifically, based on the ~35ml per kg guideline. Roughly 20% of daily fluid needs typically come from food, so total hydration needs may be somewhat lower than this number if you count food moisture.

Why does exercise increase my recommended intake?

You lose extra fluid through sweat during physical activity. This calculator adds 350ml for every 30 minutes of exercise on top of your base intake to account for that additional loss.

Water Intake Calculator

Calculate your recommended daily water intake based on weight and exercise.

How this is calculated

Base intake = weight(kg) × 35ml, plus 350ml per 30 minutes of exercise

Assumptions used in this calculation

General guideline: Individual needs vary with climate, health conditions, and diet, this is a general starting point, not medical advice.

About this calculator

The water intake calculator estimates daily hydration needs using the common guideline of ~35ml per kg of body weight, plus extra for exercise.

Worked example

70 kg, 30 minutes of exercise/day

Result: Recommended intake ≈ 2.8 L/day

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About this calculator

Frequently asked questions

Does this count water from food and other drinks?

Why does exercise increase my recommended intake?

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