Water Intake Calculator
How much water to drink per day, based on your weight and activity.
Daily water
3.3L
- Millilitres3,300 ml
- Cups (~240 ml)14
Hydration affects performance, focus and recovery. This calculator estimates a daily water target from your bodyweight plus a bonus for how active you are.
How it's calculated
Enter your weight and activity level. The base is ~35 ml per kg of bodyweight, plus 0–1000 ml depending on activity. The result is shown in litres, millilitres and roughly-240 ml cups.
ml = bodyweight(kg) × 35 + activity bonus
How to read your result
This is a baseline, not a hard rule — heat, sweat rate and diet all shift your needs. A simple field check: pale-straw urine usually means you're well hydrated.
Frequently asked questions
- Does coffee or tea count?
- Yes — fluids from drinks and water-rich foods all contribute. The target is total daily fluid, not plain water only.
- Can you drink too much water?
- Rarely, but chugging far beyond your needs in a short time can dilute sodium. Spread intake across the day.
- Should I drink more on training days?
- Yes — that's what the activity bonus accounts for. Add extra to replace heavy sweat losses in hot sessions.