Water Intake Calculator
Estimate a daily hydration target based on your body weight, activity level and climate.
This is a general estimate. Needs rise with heat, altitude, illness, pregnancy/breastfeeding, and high-intensity exercise. Food, tea, coffee and fruit also contribute to your daily fluid intake, not just plain water.
Natural foods that help with hydration
- Watermelon, cucumber and oranges — high water content fruit/veg
- Coconut water for natural electrolytes after exercise or in hot weather
- Lassi or plain yogurt-based drinks instead of sugary sodas
- Soups and daal-based dishes, which add fluid along with nutrition
- Limiting excess tea/coffee and salty fried snacks, which increase fluid needs
How this is calculated
This calculator starts from a base of about 35 ml of water per kilogram of body weight, then adds roughly 500 ml of extra fluid for every 30 minutes of exercise, and an additional 10% on top for hot or humid climates where sweat losses are higher.
Signs you may need more water
Dark urine, persistent thirst, fatigue, and headaches can all be signs of mild dehydration. If you're training hard or spending long hours outdoors in the heat, lean toward the higher end of your estimate.