Daily Water Intake Calculator
Find out how much water you should drink daily based on your weight, activity level, and workout duration.
Hydration Inputs
We adjust your target based on activity level & training time.
Enter your weight and activity to see your daily hydration target.
What your result means
This estimates your daily fluid needs from body weight and activity level.
Good to know
Needs rise with heat, exercise, illness and pregnancy; some heart or kidney conditions require limits.
A number is a starting point, not a plan. Discuss your result with a doctor
Estimate your ideal daily hydration needs based on body weight and activity level. Helps improve energy, recovery, metabolism, and overall health.
How this is calculated
Formula: Base Water = weight (kg) × 35 ml
Add 500–1000 ml per hour of exercise, scaled by activity intensity.
Example: 70 kg × 35 = 2,450 ml/day + workout hydration.
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