Water Intake Calculator
Daily water target based on weight and activity.
- In cups (8 oz)
- 11.2
- In fluid ounces
- 90
- From exercise
- 0.35 L
Food provides about 20% of daily water. Needs rise with illness, pregnancy and breastfeeding.
How this calculator works
A common guideline is about 33 ml of water per kilogram of body weight, plus roughly 350 ml for every 30 minutes of exercise and more in hot weather.
Formula
Liters = kg × 0.033 + 0.35 × (exercise min ÷ 30) + climate adjustment
Example
A 70 kg person who exercises 30 minutes a day needs about 2.7 liters.
When to use it
- Setting a daily hydration goal
- Planning for workouts
- Adjusting for hot weather
Frequently asked questions
Do coffee and tea count toward water intake?
Yes. Moderate amounts of coffee and tea add to your daily fluids despite their mild diuretic effect.
How can I tell if I'm drinking enough?
Pale yellow urine and rarely feeling thirsty are good signs. Needs rise with heat, exercise, illness, pregnancy and breastfeeding.
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