Daily Water Intake & Hydration Calculator (Weight & Activity)
Calculate your optimal daily water intake in liters and 250ml cups tailored to your body weight, workout duration, and climatic temperature to maintain peak physiological performance.
Calculator Inputs
Live Real-TimeTotal Recommended Daily Water Intake
Total Daily Glasses (250ml)
14.6 Glasses
Standard Bottles (500ml)
7.3 Bottles
Sedentary Baseline
2.63 L
Pacing Tip: Distribute your fluid intake evenly (one cup every 60-90 minutes) rather than consuming large volumes at once.
Daily Water Intake Sources Breakdown
Detailed Calculation Breakdown
Calculation Methodology
Baseline = 35 mL per kg body weight + 350 mL per 30 minutes of exercise + 500 mL for hot/arid climates. Cup count = Total Liters / 0.250 L.
Important Legal & Educational Disclaimer
This tool provides general hydration estimates for healthy individuals. Individuals with renal or congestive cardiac conditions must follow nephrologist fluid restrictions.
This calculator is designed for educational and informational purposes only based on public statutory frameworks. The outputs do not constitute binding financial, tax, or legal advice. We assume no liability for decisions made based on these estimations. Always verify with the relevant official authorities or a certified professional advisor.
Frequently Asked Questions
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