Water Intake Calculator
Estimate a daily water target from your body weight and exercise. The calculator uses about 35 ml per kilogram plus extra for time spent exercising.
kg
min
Daily water2,8 L
- Cups (250 ml)
- 11
- Ounces
- 95 oz
So funktioniert es
A common rule of thumb for daily water needs is about 35 millilitres per kilogram of body weight, with extra to replace what you sweat during exercise — roughly 0.35 litres for every 30 minutes of activity. This calculator combines the two to give a personalised daily target in litres, cups and fluid ounces.
It is a general guide: real needs vary with climate, health and diet, and much of your fluid also comes from food and other drinks. Thirst and pale-yellow urine are good everyday signals that you're drinking enough.
Beispiele
- A 70 kg person needs about 2.45 L before exercise.
- Add ~0.35 L for every 30 minutes of exercise.
- Hot weather and illness increase your needs.
Häufig gestellte Fragen
- How much water should I drink?
- A common estimate is about 35 ml per kilogram of body weight per day, plus extra for exercise. This calculator personalises that for you.
- Does exercise change the amount?
- Yes. You lose water through sweat, so the calculator adds roughly 0.35 litres for every 30 minutes of activity.
- Does food count?
- Yes. Food and other drinks contribute a meaningful share of your fluid intake, so you don't need to hit the full number from plain water alone.
- How do I know if I'm hydrated?
- Pale-yellow urine and infrequent thirst are good everyday signs. Needs rise in heat, at altitude and during illness.