Toolstia / water intake calculator
Water intake calculator
Enter your weight and how much you exercise to get a general daily water estimate in litres, glasses and fluid ounces.
This is a general estimate of about 30 to 35 ml per kilogram of body weight, plus extra for exercise and heat. It includes water from drinks and food. Needs vary with health, medicines, pregnancy and breastfeeding, so ask a doctor if you have a medical condition or are told to limit fluids.
How it works
- Enter your weight and choose the unit.
- Add your daily exercise and tick hot weather if it applies.
- Read your daily range.
How it is estimated
The estimate uses about 30 to 35 ml per kilogram of body weight, plus 350 ml per 30 minutes of exercise and 500 ml in hot weather.
Includes food
Part of your fluid comes from food, tea and coffee, so the figure is for total fluids.
A general guide
This is not medical advice. Needs depend on health, medicines and age.
Signs to watch
Pale yellow urine usually suggests you are well hydrated.
Questions
Is more water always better?
No. Very large amounts can be harmful, so follow a doctor’s advice if you have a condition.
Does coffee count?
Yes, in moderate amounts.
Is my data stored?
Everything is worked out in your browser, and nothing you type is sent anywhere.