Calculate your optimal daily water intake in liters and glasses based on weight, exercise, and climate.
Result
General wellness guideline. Increase intake during high fever, pregnancy, or heavy endurance training.
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Base Intake (35 mL/kg) + Exercise Adjustment (350 mL per 30 min workout)
70 kg weight, 45 minutes exercise in a hot & humid climate.
Daily Water Target: 3.48 Liters (~14 standard glasses of 250 mL).
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Open calculatorThe standard 8-glass rule (2 liters) is a general guideline. Individual hydration needs scale with body mass, sweating rates during exercise, and environmental temperature.
Water comprises roughly 60% of adult body mass. Dehydration of just 2% impairs cognitive concentration, athletic endurance, kidney filtration, and metabolic rate.