Daily Water Intake Calculator
Detailed water goal with exercise, climate and pregnancy. Free, private and instant.
How to use the Water Intake Calculator
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Choose sex: Male or Female.
- Enter age.
- Enter weight.
- Enter exercise per day (minutes).
- Choose climate: Temperate, Hot and humid or Very hot.
- Choose special condition: None, Pregnant, Breastfeeding or Fever or illness.
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Water Intake Calculator
This detailed water intake calculator builds your daily fluid goal from body weight, minutes of exercise, climate and special conditions such as pregnancy or breastfeeding, then shows how to spread it across the day.
Also known as: water calculator, daily hydration calculator, water intake for exercise, how many litres of water a day.
Worked example
- Sex: Male
- Age: 30 years
- Weight: 70 kg
- Exercise per day: 30 minutes
- Climate: Temperate
- Special condition: None
Your daily water goal: 2.66 litres (11 glasses of 250 ml). Based on body weight, exercise, climate and your situation, aim for about 2.66 litres of total fluid a day.
- Base need (33 ml/kg): 2,310 ml
- Exercise add-on: 350 ml
- Climate add-on: 0 ml
- Condition add-on: 0 ml
Formula and cut-offs
Water (ml) = weight (kg) x 33 + exercise minutes / 30 x 350 + climate add-on (0, 500, 1,000) + condition add-on (pregnant +300, breastfeeding +700, fever +500).
Frequently asked questions
How much water should I drink when I exercise?
Add roughly 350 ml for every 30 minutes of exercise, more in hot weather.
How much water does a pregnant woman need?
About 300 ml more than usual, and breastfeeding mothers about 700 ml more.
How do I know if I am drinking enough?
Pale yellow urine and rarely feeling thirsty are good signs.
How much water should a 30-year-old man weighing 70 kg drink with 30 minutes of exercise a day?
Your daily water goal: 2.66 litres (11 glasses of 250 ml). Based on body weight, exercise, climate and your situation, aim for about 2.66 litres of total fluid a day. Enter your own numbers above for a personal result.
Sources and references
- World Health Organization - Healthy diet fact sheet
- National Academies - Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.