Estimate your recommended daily water intake based on your body weight and activity level.
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This calculator uses a common baseline of 33 ml of water per kilogram of body weight, then adds extra for activity level: 350 ml for moderate activity, or 700 ml for high activity, reflecting additional fluid loss through sweat during exercise.
For example, a 70 kg person with a moderate activity level needs a baseline of 70 × 33 = 2,310 ml, plus 350 ml for activity, totaling 2,660 ml, or about 2.66 liters (roughly 11.2 cups) per day.
Actual hydration needs vary based on climate, individual health conditions, and diet (since food also contributes fluid intake). This calculator provides a general starting point, not a personalized medical recommendation.
Assuming all fluid needs must come from plain water, food (especially fruits and vegetables) and other beverages also count toward total daily hydration, this estimate covers drinking water specifically.
Using a single flat number year-round, hotter weather, illness, or increased sweating meaningfully raise fluid needs above this baseline estimate.
Chugging large amounts at once rather than spreading intake through the day, which the body absorbs and uses less efficiently than steady intake.
No, this estimates fluid intake from drinking water specifically. Food, especially fruits and vegetables, also contributes meaningfully to daily hydration.
Yes, hot weather and increased sweating raise fluid needs beyond this baseline estimate.
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