Calculator
Water Intake Calculator
A simple daily water target based on your body weight and how much you exercise. Hydration needs vary, so treat it as a helpful guide.
Your details
Daily water
About 10 glasses (250 ml each).
A guide based on weight and activity. Climate, health and diet also affect how much you need.
How much water do you really need?
You'll often hear "eight glasses a day", but real needs depend on your body size and activity. A larger body and more exercise mean more water lost and more to replace. This calculator starts from your weight and adds an allowance for exercise to give a more personal target than a one-size-fits-all rule.
Tips for staying hydrated
Spread your intake through the day rather than forcing large amounts at once, drink more in hot weather or when training hard, and remember that water-rich foods like fruit and vegetables count too. A practical sign of good hydration is pale-yellow urine.
Frequently asked questions
How much water should I drink a day?
A common guideline is roughly 30 to 35 ml per kilogram of body weight, plus extra for exercise. This calculator uses your weight and activity to give a personal estimate, but needs also vary with climate, health and diet.
Does food count toward water intake?
Yes. Around 20 percent of your daily water typically comes from food, especially fruits and vegetables. The figure here is a total target; you do not need to drink all of it as plain water.
Can I drink too much water?
In rare cases, drinking very large amounts in a short time can be harmful. For most people, spreading intake through the day and drinking to thirst is a safe approach.
Is this medical advice?
No. welanutria provides estimates for general information only. If you have a health condition affecting fluid intake, follow your healthcare provider.
welanutria provides estimates for general information only and is not medical advice.