Water Intake Calculator
A daily drinking-water estimate from your body weight and exercise time.
- Baseline (35 ml per kg)2.45
- For exercise (350 ml per 30 min)0.35
- Daily water intake (litres)2.8
Inputs used
- Weight70 kg
- Exercise per day30 min
About this calculator
A common guideline puts baseline fluid needs around 35 ml per kilogram of body weight per day — about 2.5 litres for a 70 kg adult — plus roughly 350 ml for every 30 minutes of exercise to replace sweat losses.
Needs vary widely with climate, diet and health: hot weather, altitude, pregnancy and illness all raise them, and food (especially fruit and vegetables) typically supplies around 20% of total fluid. Thirst and pale-yellow urine remain the most reliable everyday indicators.
This is a general wellness estimate, not medical guidance — kidney, heart and some other conditions change safe fluid ranges, so follow professional advice where it applies.
Results are informational only — not financial, medical or legal advice.