Health Calculators
Daily water intake.
Personalized hydration target based on weight, activity, climate, and how long you train each day. Output in litres, fluid ounces, and 8oz glasses.
Your information
Daily target
Fill the form and press Calculate.
How we calculate it
Baseline is roughly 33 ml per kilogram of body weight. We then scale by activity (sedentary 1.00x, light 1.15x, moderate 1.30x, very 1.50x, extra 1.70x), add ~12 oz per 30 minutes of exercise, and bump 15-20% for hot or dry climates. Best indicator of hydration is urine color: pale yellow is the target.
Disclaimer
General guideline only. People with kidney disease, heart failure, or other conditions should consult their healthcare provider about fluid intake. Do not force water intake; drink to thirst and monitor urine color.