Everyday
Water intake calculator
Estimate how much water to drink a day from your body weight and how much you exercise, in liters, ounces and cups.
Daily water targetLive
3.1liters
Ounces105 oz
Cups · 8 oz each13
A general guideline, not a medical prescription. Needs rise in heat, at altitude, and with illness, and food and other drinks count toward your total.
How it works
How the estimate is built
Bigger bodies and more activity need more fluid, so the estimate starts from your body weight, about 33 ml per kilogram, and adds roughly 350 ml for every 30 minutes of exercise. It is a practical starting target rather than a precise requirement.
Real needs move with heat, altitude, illness and diet, and food and other drinks count toward the total. Use thirst and urine color as your daily feedback and treat this number as a guide to aim near.
Questions
Water intake questions
How much water should I drink a day?
As a starting point, roughly 33 ml per kilogram of body weight, plus about 350 ml for every 30 minutes of exercise. That is a guideline, not a fixed rule, and your needs shift with climate, diet and health.
Does the 8 glasses a day rule hold up?
It is a rough average, not a personalized target. Water needs scale with body size and activity, which is why this calculator uses your weight and exercise instead of a single number for everyone.
Do coffee and food count?
Yes. Food, especially fruits and vegetables, and most drinks contribute to your daily fluid. The figure here is total water intake, not water on top of everything else you consume.
Can I drink too much water?
Rarely, but overdrinking far past thirst can dilute blood sodium, which is dangerous. Use thirst and urine color as everyday guides, and treat this number as a target to aim near, not to force.
Do you save my results?
No. Everything is calculated in your browser and nothing is stored or sent anywhere.
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