Daily Water Intake Calculator (Pro)
Accurate target by weight, age, activity & climate • Bottle plan • Hourly schedule
Most adults need ~30–40 ml/kg/day of total fluids. Example: at 70 kg, that’s ~2.1–2.8 L/day. Add extra for exercise and hot climate. This tool gives a precise target and an hourly hydration schedule you can copy or export to calendar.
Not medical advice. Use urine color and symptoms to guide adequacy; talk to your clinician if unsure.
Most adults need about thirty to forty milliliters per kilogram per day. For seventy kilograms, that’s roughly two point one to two point eight liters per day, plus more for exercise and heat.
Daily Water Intake — Pro Calculator
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We use a 30–40 ml/kg baseline (default 35), + activity, + climate. Educational tool only.
Hydration schedule
Bottle tracker
Urine color guide
This calculator estimates your daily water intake using weight, age, activity, climate, and bottle size, and creates a timed hydration plan with reminders.
How this calculator works & FAQs
Transparent method, practical tips, and common questions — optimized for helpful content & snippets.
Frequently asked questions
Most adults land near ~30–40 ml/kg/day of total fluids. Start with the calculator’s target, spread evenly while awake, and adjust using urine color and thirst.
Yes—most beverages and water-rich foods contribute to daily fluids. Caffeine has a mild diuretic effect in new users; regular drinkers generally adapt.
Very high intakes can cause discomfort or electrolyte imbalance. If your target is high, sip steadily, include electrolytes with heavy sweat, and consult a clinician if unsure.
1 L is simple for math and fewer refills. The calculator can plan exact bottles per day and creates a tick-off tracker.
We distribute your total across key slots (after wake, mid-morning, etc.), then normalize to 100%. Activity/heat shift more volume to mid-morning/afternoon to match sweat risk.
Method reflects practical ranges used by coaches and public health sources. Content is for education only and not a substitute for professional medical advice.
Sources, Editorial Standards & Citations
Transparent methodology, review cadence, and reputable references — built for E-E-A-T & Helpful Content.
Editorial standards
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1Clear purpose
Calculator provides an actionable intake target, hourly schedule, bottle tracker, and .ics reminders — no paywall, no signup.
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2Method transparency
Baseline ~30–40 ml/kg/day (default 35), plus activity and climate adjustments; female-specific adds for pregnancy/lactation; clamped 1.0–7.0 L/day.
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3Review & updates
Human editorial review before publish; periodic updates when guidance shifts or UX improves.
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4Safety & scope
Educational only — not medical advice. Users should monitor urine color/symptoms and consult clinicians as needed.
Hydration tips by scenario
Quick, practical playbooks for common situations. Use with your personalized goal from the calculator.
Gym / Workout
Aim: 5–10 ml/kg in the 2 hrs pre-workout| When | What to do |
|---|---|
| Before | 500–700 ml in the 2 hrs prior; small sip right before. |
| During | ~150–250 ml every 15–20 min; add electrolytes if sweating heavily. |
| After | ~1.2–1.5× of fluid lost (estimate by body mass change), plus sodium. |
- Hot/humid? Keep drink chilled and use light electrolytes.
- Endurance >60 min: include carbs (sports drink or gel + water).
Coach tip: Weigh before/after tough sessions; each −1 kg ≈ ~1 L fluid deficit.
Office / Desk
Split: small sips each hour while awake- Keep a 1 L bottle within reach; refill when your calendar breaks.
- Pair sips with cues: meetings, emails, stretch breaks.
- Use the app’s hourly plan; avoid large chugs to reduce bathroom trips.
Pro tip: If coffee/tea intake is high, add a glass of water alongside each cup.
Travel (Flights / Road)
Cabin air is dry → sip ~200 ml every 30–45 min- Carry an empty bottle through security; fill at a station before boarding.
- Choose water or low-sugar electrolyte tablets; limit alcohol.
- Stand, stretch, and sip at aisle walks; set phone reminders for long legs.
Jet lag tip: Start on destination wake schedule for your hydration plan the day you fly.
Fasting / Time-restricted eating
Hydrate more in the feeding window- Front-load fluids earlier in your eating window to avoid late-night trips.
- Include fluids from foods (broths, fruits); add electrolytes if training fasted.
- Avoid very large volumes at once; distribute across meals.
Safety: Medical conditions or medications? Check with your clinician before fasting + high fluids.
Author
Page maintained by a named author; reviewed and updated periodically for accuracy and usability.
David Carter, MSc (Nutrition)
Health Writer & Hydration Research Enthusiast
Aarav writes about practical hydration and performance habits. He synthesizes public-health guidance with athlete-friendly routines and designs tools that make daily intake simple and sustainable.