Daily Water Intake Calculator
Calculate a personalized daily water intake target from your weight and activity level.
Daily water target
—
In cups (250 mL) —
In fl oz —
A general estimate — individual needs vary with health conditions, medications and climate. Consult a doctor for specific medical guidance.
✉ Email me this result
</> Embed this calculator
Paste this into any website or blog post. It is free — the small "powered by" link must stay visible.
How it works
Base = weight (kg) × 33 mL; add ~500-700 mL per 30 min of exerciseFrequently Asked Questions
How much water should I drink per day?
A common baseline is about 33 mL per kg of body weight: a 70 kg person needs roughly 2.3 L/day at rest, before accounting for exercise, heat, or pregnancy/breastfeeding, which all raise the need.
Does exercise increase how much water I need?
Yes — add roughly 500–700 mL for every 30 minutes of moderate exercise to replace sweat losses, more in hot or humid conditions or with heavy sweating.
Can you drink too much water?
Yes — hyponatremia (dangerously diluted blood sodium) can occur from extreme overhydration, typically in endurance events with very high intake. For ordinary daily hydration this is rare; let thirst and urine color guide you alongside the target here.