Water Intake Calculator
A rough daily water target based on your body weight and exercise.
Weight
kg
Exercise today
min
How this is calculated
baseline = weight(kg) × 33 ml
+ 355 ml per 30 minutes of exercise
+ 355 ml per 30 minutes of exercise
Example: 70 kg with 30 minutes of exercise → 2.31 L baseline + 0.355 L extra ≈ 2.7 L for the day.
⚠ This is a rough guideline, not a strict rule
Actual needs vary with climate, individual physiology, and how much water you already get from food (fruits and vegetables count too). This isn't medical advice — people with certain heart, kidney, or other conditions may need very different amounts, and should follow guidance from a doctor instead.