H₂O
Water Intake Calculator
How much to drink in a day for your weight and the exercise you do.
Result…
How it's calculated
Water (ml) = 35 × weight (kg) + 500 × exercise hours (+ 500 in hot weather) References for total water (food + drink): US NAM 3.7 L men, 2.7 L women; EFSA 2.5 L men, 2.0 L women
There is no single right amount: the weight rule is a common clinical starting point, and sweat losses in exercise and heat add to it (ACSM suggests replacing what you lose, often 0.4–0.8 L an hour). Pale yellow urine is a practical check. People with heart or kidney conditions may be told to limit fluids, which overrides any calculator.
Your numbers, step by step
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