Health & Fitness
Water Intake Calculator
Find how much water you should drink per day from your body weight, exercise and climate — shown in litres, cups and fluid ounces so you can hit your hydration target.
min
Drink about
2.8 L
of water per day
Cups (8 oz)
12
Fluid oz
95
500 ml bottles
5.6
How to use the water intake calculator
Enter your body weight, how many minutes you exercise on a typical day, and your climate. The calculator estimates your total daily water in litres, cups and fluid ounces. This is total hydration — food and other drinks count toward it, so you do not need to drink it all as plain water.
How it is estimated
base = weight (kg) × 35 ml
+ 350 ml per 30 min exercise · +10% in hot climates
Example. A 70 kg person who exercises 30 minutes in a temperate climate: 70 × 35 = 2,450 ml plus 350 ml for exercise = about 2.8 litres a day — roughly 12 cups.
Frequently asked questions
A common guideline is about 30–35 ml of water per kilogram of body weight, with more added for exercise and hot weather. For many adults that works out to roughly 2 to 3 litres a day, including water from drinks and food. This calculator estimates it from your weight, training and climate.