Water Intake Calculator
Estimate a daily hydration target from body weight and exercise time.
How To Use This Water Intake Calculator
Enter your body weight and average daily exercise time. The calculator gives a simple estimate in liters for general hydration planning across an average day.
Use the result as a starting target, then adjust for heat, illness, long exercise sessions, travel, or any situation where you sweat more than usual.
Normal Water Intake Guidance
There is no one exact normal amount for everyone. A common daily hydration guide for many adults is roughly 2 to 3 liters of total fluid, but body size, climate, activity, and diet can change this a lot.
Clear to light yellow urine is often used as a simple sign of reasonable hydration, though it is not perfect. If you are also managing calories or exercise, the Daily Calorie Calculator can help with general planning.