Daily Water Intake Calculator
Calculate recommended daily hydration needs adjusted for weight, exercise, and climate
kg
min
Calculation Result
Daily Water Requirement
2.8 Liters
Approximately 11 glasses (250ml each)Glasses (250ml)
11
Fluid Ounces
95 oz
Base per kg
35 ml/kg
How this calculator works
1
Enter your current body weight.
2
Specify daily exercise duration in minutes.
3
Pick your climate condition (temperate or hot).
Formula & Mathematics
Hydration Volume Formula
Liters = (Weight in kg × 35ml) + (Exercise Minutes / 30 × 350ml) + Climate Offset
Baseline daily requirement of 35ml per kg plus workout sweat replenishment.
Worked Example
70 kg adult doing 45 minutes of exercise in hot climate
Weight = 70 kg, Exercise = 45 min, Climate = Hot.
• Baseline = 70 × 0.035 = 2.45 Liters
• Exercise addition = (45 / 30) × 0.35 = 0.525 Liters
• Climate offset = 0.50 Liters
Recommended daily water intake is ~3.48 Liters (about 14 glasses of 250ml).
Frequently Asked Questions
Yes, contrary to common belief, moderate caffeine beverages contribute to overall fluid intake, though plain water remains the healthiest choice.
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