Daily Water Intake Calculator
Last updated: 2026-06-25
Your daily water target is body weight(kg) × 0.033 L, plus about 350 ml for every 30 minutes of exercise.
For example, 60 kg ≈ 1.98 L (about 10 cups) as a baseline. Water from food counts toward this total.
Calculate water intake from weight and exercise
Recommended daily water intake
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- Baseline (weight × 0.033 L)
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- Exercise adjustment
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- In cups (200 ml each)
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Please enter a valid body weight.
If you need fluid restriction due to kidney or heart conditions, do not apply this value. The result is a general reference guide; for an accurate target, consult a healthcare provider.
How to use it
- Enter weight — enter your current body weight in kilograms (kg). (60 kg ≈ 132 lb.)
- Enter exercise time — enter daily exercise in minutes; about 350 ml is added per 30 minutes.
- View result — press Calculate to see your recommended water intake in liters and cups (200 ml).
How daily water intake is calculated
How much water you need scales with body weight. A widely used rule is about 33 ml (0.033 L) per kg of body weight, plus extra to replace what you sweat during exercise. This total includes not only plain water but also fluid from food and drinks.
Daily water(L) = body weight(kg) × 0.033 + exercise adjustment
Example: 60 kg, 30 min exercise → 60 × 0.033 + 0.35 ≈ 2.33 L
Baseline water intake by weight
| Weight | Recommended water | Cups |
|---|---|---|
| 50 kg | about 1.65 L | about 8 |
| 60 kg | about 1.98 L | about 10 |
| 70 kg | about 2.31 L | about 12 |
| 80 kg | about 2.64 L | about 13 |
| 90 kg | about 2.97 L | about 15 |
Hydration tips
- Sip throughout the day rather than drinking a lot at once.
- Caffeinated drinks like coffee and green tea are mild diuretics, so meet most needs with plain water.
- Hot weather, fever, and pregnancy or breastfeeding raise your fluid needs.
- Pale yellow urine signals good hydration; dark urine signals you need more.
If you also manage exercise and diet, pair this with the Calorie Calculator (BMR & TDEE) and Protein Intake Calculator.
Frequently asked questions (FAQ)
How much water should I drink a day?
A widely used rule is about 0.033 L per kg of body weight. For example, 60 kg → 60 × 0.033 ≈ 1.98 L. Add roughly 350 ml per 30 minutes of exercise. This total includes water from food and other drinks.
Do coffee and other drinks count toward my water intake?
Daily fluid needs include not just plain water but also water from food, tea and milk. However, caffeine and alcohol are mild diuretics and can increase fluid loss in excess, so it's best to meet most of your needs with plain water.
How much extra water do I need when exercising?
When you sweat, you need to replace lost fluid. A common guideline is an extra 350–500 ml per 30 minutes of exercise. This calculator adds about 350 ml per 30 minutes. Hot weather or intense exercise may require more.
Can drinking too much water be dangerous?
Drinking a very large amount in a short time can dilute blood sodium (hyponatremia, or water intoxication). It's safest to sip throughout the day according to thirst. If you have kidney or heart conditions or need fluid restriction, consult a healthcare provider.
How many milliliters is one cup?
This calculator counts one cup as 200 ml (a standard mug). So a daily target of 2 L is about 10 cups. Real cup sizes vary by product, so treat it as a reference.
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Last updated: 2026-06-25