Water Intake Calculator
Estimate your daily water needs from your body weight and how much you exercise.
How to use the water intake calculator
- Enter your body weight.
- Optionally add your daily exercise minutes.
- Click Calculate to see your daily target in litres and cups.
Hydration and performance
Even mild dehydration impairs strength and endurance. Drinking to thirst plus replacing measured sweat losses (see the sweat-rate calculator) keeps you covered.
Frequently asked questions
How much water should I drink a day?
A common guide is about 35 ml per kg of body weight, plus extra for exercise and heat. For a 75 kg person that's roughly 2.6 litres before training is added.
Does coffee count toward hydration?
Yes. The mild diuretic effect of normal coffee or tea intake is outweighed by their water content, so they contribute to your daily total.
Related tools
Sweat Rate Calculator
Work out how much you sweat per hour so you can plan hydration for training and racing.
TDEE Calculator
Calculate the calories you burn per day (your TDEE) to set targets for cutting, maintaining, or bulking.
Calories Burned Running
Estimate how many calories you burn on a run based on your weight, pace, and duration.