Calcvers
Water Intake Calculator
Nutrition
Generated
September 24, 2026
Recommended daily water intake
3.1litres/day
About 106 fl oz
Your inputs
- Bodyweight
- 75 kg
- Daily activity
- Light exercise (30–60 min)
- Climate
- Temperate
Breakdown
- Cups (240 ml)
- 13
- Bottles (500 ml)
- 6.3
- Per kg
- 42 ml/kg
Where your intake comes from
| Item | Value |
|---|---|
| Baseline (35 ml/kg) | 2.6 L |
| Activity | +0.5 L |
| Climate | — |
What this means
Your hydration needs depend on body size, how much you sweat, and your environment. This estimate combines a baseline of roughly 35 ml per kilogram with additions for training and heat. Food typically supplies another ~20% of your fluids.
Recommendations
- Sip consistently through the day rather than chugging large amounts at once.
- Add 400–800 ml per hour of hard exercise, more in heat — and replace electrolytes on long sweaty sessions.
- Use urine colour as a real-time gauge: pale straw is well hydrated, dark yellow means drink more.
Watch out
- This is a general guide, not medical advice. Kidney, heart or liver conditions can change fluid needs — follow your doctor's guidance.
- Drinking far beyond thirst during endurance events risks hyponatremia (low blood sodium).