Water intake calculator
Estimate your daily water needs from your weight, exercise and climate.
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Free, instant answers. Educational only, not medical advice.
How much water do you need?
A common starting point is about 30 to 35 ml of water per kilogram of body weight per day. You need more when you exercise, sweat heavily or live in a hot climate. About 20% of daily water usually comes from food, especially fruits, vegetables and soups.
The U.S. National Academies set adequate total water intakes of about 3.7 liters a day for men and 2.7 liters for women, including water from food. Pale yellow urine is a simple sign you are drinking enough.
People with heart or kidney conditions may need to limit fluids, so follow your doctor's advice.
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Results are estimates for healthy adults and are not medical advice. Talk to a doctor or registered dietitian before major diet changes, or if you are pregnant, under 18 or managing a health condition.