Daily Water Intake
Calculates daily water intake from weight, activity, and climate.
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Daily water
2.80 L
About 11 cups (250 mL)
Rate: 40 mL per kg of body weight
Your daily target11 cups × 250 mL
This is a general guideline for healthy adults. If you have a medical condition or take medications, consult your doctor.
How to use
- 1
Enter your weight in kilograms.
- 2
Select your daily activity level (low / moderate / high).
- 3
Pick your climate — hot weather increases water needs.
Formula
where
Frequently asked questions
Is this amount only from plain water?
It refers to total fluid, but water is the best source. Food — especially fruits, vegetables, and soups — also contributes around 20% of daily fluid intake.
Do tea and coffee count?
Fluids count, but caffeinated drinks have a mild diuretic effect — plain water is best.
Should I drink more when exercising?
Yes. For every 30 minutes of intense exercise, drink an extra 250–500 mL to replace what you lose through sweat.
Can I drink too much water?
Rare in normal use, but drinking a huge volume at once can dilute sodium. Spread intake across the day.
How is the number calculated?
Base rate is 33 mL per kg of body weight. Moderate activity adds 5 mL/kg, high activity adds 10. Temperate climate adds 2 mL/kg, hot adds 7.