Water Intake Calculator
Estimate daily water intake based on body weight with an optional exercise adjustment. This is general guidance, not medical advice.
Enter your weight (and optionally exercise), then click Calculate.
Results
Estimated total water
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Breakdown
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Formula
Tool description
Hydration needs vary by climate, activity, diet, and health status. This tool provides a simple estimate using a milliliters-per-kilogram guideline and an optional exercise adjustment.
How to use
- Enter your weight and select a base model.
- Optionally add your average exercise minutes per day.
- Calculate to see liters and ounces per day.
- Adjust based on thirst, sweat rate, and professional guidance.
Why it’s useful
- Set a daily water target for habit building.
- Estimate additional needs on workout days.
- Convert between liters and ounces for bottles.
Use cases & interpretation
- Bottle planning: divide total ounces by your bottle size to get “bottles per day”.
- Workout days: add exercise minutes to estimate higher needs.
- Consistency: use a stable daily target and track adherence.
FAQs
No. This is a heuristic estimate. Medical guidance can differ and may be individualized (especially with kidney/heart conditions, pregnancy, or heat exposure).
Some hydration comes from food and other beverages. This tool focuses on a simple “water intake target” estimate.
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