Water Intake Calculator
Calculate your recommended daily water intake based on body and activity.
30 min
0 min3 hrs
Enter your weight to get your daily water target
Hydration Tips
- Morning Drink 1–2 glasses as soon as you wake up to rehydrate after sleep.
- Meals Have a glass before each meal — it also supports portion control.
- Exercise Drink 500 ml before, and 150–250 ml every 20 minutes during exercise.
- Hot days Increase intake by 500 ml or more when in heat or high humidity.
- Limits Coffee and tea count, but limit to 3–4 cups; alcohol increases dehydration.
Find out how much water you should drink each day based on your body weight, activity level, exercise duration, and climate. Track your daily glasses with the built-in visual tracker and get evidence-based hydration tips.
Key Features
Weight-based baseline
Calculates a base intake of 33 ml per kg of body weight, a widely-used evidence-based starting point.
Exercise and climate adjustments
Adds 350 ml per 30 minutes of exercise, and 500 ml for hot or humid climates.
Glass tracker
A visual grid of water glass buttons lets you log glasses consumed throughout the day and tracks your progress toward the goal.
Breakdown chips
See exactly how much comes from your base requirement, exercise bonus, and climate bonus separately.
How to Use
- 1Enter your body weight.
- 2Select your activity level and adjust the exercise slider.
- 3Choose your climate.
- 4Your daily water target in litres and glasses appears. Use the tracker to log glasses as you drink them.