Water Intake Calculator
Find your personalised daily hydration target based on your weight, activity and climate.
How Your Intake Is Calculated
The baseline recommendation is 35 ml of water per kilogram of body weight per day — a widely used guideline from sports nutrition and dietetics. Additional adjustments are applied for higher activity levels (+400–800 ml), hot or humid climates (+400–700 ml), and pregnancy or breastfeeding (+300–700 ml). These figures align with guidelines from the European Food Safety Authority (EFSA) and the US National Academies of Sciences.
About 20% of your daily water typically comes from food. The calculator gives total intake including food sources, but the "drink this much" target is the remainder — typically 75–80% of the total. Listen to your body: thirst, urine colour (pale yellow = good), and energy levels are better real-time signals than any formula.