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Water Intake Calculator

A quick daily water target based on your weight and activity.

kg
min
Hot or humid weather?
Water per day
3.3 litres
Glasses (250 ml)
14

How it is calculated

  • 35 ml per kg of body weight as a base.
  • Plus 350 ml for every 30 minutes of exercise.
  • Plus 0.5 litres in hot or humid weather.

This is a common rule of thumb, not a medical prescription. For comparison, the European Food Safety Authority (EFSA, 2010) sets adequate total water intake at 2.0 litres a day for women and 2.5 litres for men, from drinks and food combined.

People with kidney, heart or liver conditions, and pregnant or breastfeeding women, should follow their doctor's advice on fluids.

Frequently asked questions

Does tea or coffee count?

Yes, most drinks count toward fluid intake, and food provides roughly a fifth of it.

Can I drink too much water?

Yes. Drinking very large amounts quickly can be dangerous. Spread intake through the day.

How do I know I'm hydrated?

Pale yellow urine is a simple everyday sign.

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