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Health

Daily Water Goal Calculator

Fluid target adjusted for exercise and climate.

Enter your values

ⓘ Live results

Results
Daily fluid target
2.9 litres
In cups (250 ml)
11.6
Baseline from weight
2.38 L
Exercise addition
0.52 L

Quick answer

A common baseline is 30-35 ml of fluid per kilogram of body weight, plus extra for exercise and heat.

litres = kg x 0.033 + exercise and climate additions

How to use the Daily Water Goal Calculator

  1. 1Enter your weight and typical daily exercise time.
  2. 2Pick your climate.
  3. 3Spread intake across the day and check urine colour as a practical gauge.

Worked example

Using the values the calculator loads with:

Inputs

  • Weight72 kg
  • Exercise45 min/day
  • ClimateTemperate

Results

  • Daily fluid target2.9 litres
  • In cups (250 ml)11.6
  • Baseline from weight2.38 L
  • Exercise addition0.52 L

Frequently asked questions

Does coffee count?

Yes. Moderate caffeinated drinks contribute to daily fluid intake.

Can I drink too much?

Yes — very high intake without electrolytes can dilute blood sodium dangerously.

About this calculator

Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.