Water Intake Calculator
Estimate your daily water target from body weight and activity.
Inputs
Result
Daily target
2.81 L
≈ 2,810 ml · 11.7 cups
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Visual breakdown
Today: 0 ml of 2,810 ml0%
Liters
2.81
Milliliters
2,810
Cups (240ml)
11.7
Bottles (500ml)
5.6
Formula
Daily ml ≈ weight (kg) × 35 + activity (min) × 12. A common everyday baseline.
Example
70 kg, 30 min activity ≈ 2.81 L per day.
Common examples
70 kg sedentary
≈ 2.3 L/day target.
180 lb active
≈ 3 L/day target with exercise.
Hot climate adjustment
Add 0.5–1 L on hot days.
Frequently asked
Does food count?
Yes — about 20% of daily water comes from food. The target above is total fluids; aim for ~80% as drinks.
Hot weather or illness?
Both raise needs. Drink more on hot days and when you're losing fluid (sweat, fever).
Can I drink too much?
Yes — very large intakes in short windows can be harmful. Spread intake through the day.
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More health →This calculator is for general information only and is not medical advice.