Daily Water Intake Calculator

The recommended daily water intake is proportional to body weight; generally about 33 ml per kg is recommended. Adequate hydration plays an important role in metabolism and body temperature regulation.

Enter only your weight (kg) to calculate the recommended daily water intake (ml). Actual needs may vary with exercise, climate, and health.

For example, at 65 kg the recommended daily water intake is about 2,145 ml.

Daily Water Intake Calculator Calculation Method

The recommended daily water intake is 0 ml.

About This Calculator

Daily water intake depends on body weight, activity level and climate. A widely used rule of thumb is roughly 30–35 ml of water per kilogram of body weight, on top of what you get from food.

Enter your weight (and optionally exercise time) to estimate a sensible daily target in millilitres and cups.

Hydration needs scale with body mass and activity: roughly 30–35 mL per kilogram per day, so a 70 kg adult lands near 2.1–2.5 L including water from food. Exercise adds about 0.5 L per hour of moderate sweating and hot weather can double losses. Urine colour stays the most practical daily check, with pale straw as the target.

Key Formula:Intake (ml) ≈ weight (kg) × 30–35

Frequently Asked Questions

How much water should I drink a day?

Common guidance is about 2 litres for women and 2.5 litres for men from all sources, including food and other drinks. Individual needs rise with heat, exercise, pregnancy and illness.

Can you drink too much water?

Yes — drinking several litres in a short time can dilute blood sodium, a rare but dangerous condition called hyponatraemia. Spread intake across the day rather than forcing large amounts at once.

Does coffee count toward fluid intake?

Yes. Moderate caffeine intake does not cause net fluid loss in habitual drinkers, and the water in tea, coffee and soup counts. Only concentrated alcohol has a meaningful diuretic effect.

Can drinking too much water be dangerous?

It is rare but real. Drinking several litres within a short period dilutes blood sodium and causes hyponatraemia. Endurance athletes should follow thirst and sodium intake rather than a fixed volume target.

Related Calculators

Sources & last update

2026-10-19