Estimate your ideal daily water intake with our Hydration Calculator. Enter weight, exercise time and climate factor to get a personalized recommendation in litres or ounces.
Why Hydration isn’t One-Size-Fits-All
You’ve heard 8 glasses a day. You’ve seen “drink more water” slogans. But your ideal water need depends on your body weight, your daily sweat, and even how hot your surroundings are. That’s where this calculator steps in, no more guessing.
Base Formula + Smart Adjustments
We begin with a rule of thumb of 30 mL per kg body weight as a baseline (a popular method) and add extra fluid for exercise duration (approx. 12 mL per minute of exercise). We also give you the option of enhancing the suggestion if you live in a hot environment or if you sweat more.
Metric or Imperial - You Choose
Whether you are in pounds or kilograms and want the result in ounces or litres, the tool performs both. You get your hydration goal whichever way you want.
Daily Water Intake & Hydration Planner
Estimate how much water you should drink daily, with adjustments for exercise and hot weather.
Final Word
There you have it, your own hydration coach (minus the shouting). Use the calculator honestly (don't round down your weight just to get a lower figure).
Feel free to test it across different workout days and climates. If your recommendation seems wild, or you’ve got a weird tale of chugging 2 litres in 10 minutes, drop a comment below. We’ll listen, and stay hydrated with you.
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