Water Intake Calculator
How much water should you drink each day? Get your personal daily target in litres and glasses, based on your weight and activity level.
Water Intake Calculator
Your daily water target in litres and glasses.
Food provides about 20% of daily water — this is your total target.
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How to use this calculator
Type in your weight, choose your activity level and press Calculate. You will see your daily water target in litres and in glasses (250 ml each).
Formula
It depends on activity: 30 ml per kg when sedentary, 35 ml per kg when moderately active, and 40 ml per kg when very active. One glass is counted as 250 ml.
Frequently asked questions
Does food count towards water intake?
Yes — around 20% of daily water usually comes from food, especially fruit, vegetables and soups. This calculator gives your total water target.
Should I drink more in hot weather?
Yes. In heat, or when you sweat a lot during exercise, you lose more water and should drink more than the base target.
Can I drink too much water?
Yes, but it is rare. Drinking far more than your body needs can dilute blood sodium. Spread your intake through the day rather than drinking large amounts at once.