Health
A general daily water intake guideline based on your weight and activity level.
Suggested daily intake
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Enter your weight above
A general guideline, not medical advice — needs vary with climate, health conditions, and pregnancy or breastfeeding. Talk to a doctor for personalized guidance.
A 70 kg person with light activity gets a baseline of 70 × 0.033 = 2.31 L, plus a light-activity addition, landing around 2.5–2.6 L/day — roughly 10 glasses. The same person marked "very active" instead sees a noticeably higher recommendation, reflecting additional fluid needs from exercise-related sweat loss.
Individual hydration needs vary with climate, health conditions, and specific activity intensity well beyond what a weight-based formula can capture — thirst and urine color remain useful everyday signals alongside a general guideline like this one, not a replacement for them.
A common general guideline is about 33 ml per kilogram of body weight, adjusted upward for activity level and hot climates. This calculator uses that baseline — but thirst, urine color, and how you feel are also useful everyday signals.
No — this is an estimate of water intake specifically. Food (especially fruits and vegetables) and other beverages also contribute to daily hydration.
Yes — the "very active" option adds extra to account for fluid lost through sweat. For intense or prolonged exercise, especially in heat, you may need more than this general estimate suggests.