Nutrition tool
Water intake calculator
Estimate your daily water target from your bodyweight (about 33 ml per kg) plus extra for exercise (around 350 ml per 30 minutes). Food and other drinks count toward the total, and thirst and urine colour are your best day-to-day guides.
- Base (from bodyweight)
- 2.6 L
- Exercise top-up
- 0.5 L
- Roughly
- 13 glasses (250 ml)
A starting estimate, including exercise. Food and other drinks count too; let thirst and urine colour guide you.
The basics
What is Water Intake?
There's no single perfect number for hydration, but a practical estimate is roughly 30–35 ml of fluid per kg of bodyweight, plus extra to replace sweat during exercise. Food and other drinks count too. Use this as a starting target, then let thirst and pale-yellow urine fine-tune it.
How to use it
- 1Enter your weight. Input your bodyweight in kilograms.
- 2Add exercise. Input your typical daily exercise in minutes.
- 3Read your target. Your estimated daily water intake in litres appears instantly.
FAQ
Water Intake Calculator — questions
How much water should I drink a day?
A practical estimate is about 30–35 ml per kg of bodyweight, plus roughly 350 ml for every 30 minutes of exercise. For an 80 kg person training 45 minutes that's around 2.6–3.1 litres, including the water in food.
Do tea, coffee and food count?
Yes. All fluids contribute, and water-rich foods add up too. Caffeine in normal amounts is only mildly diuretic and still hydrates you on balance.
Put it to work
Turn your number into a plan
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