Water Intake Calculator 2026

Calculation Result

Your optimal daily water intake is approximately 3.0 liters (or 12 cups) based on your weight of 75 kg and 45 minutes of exercise. It’s essential to drink enough water to maintain hydration, especially if you're active.

For every kg of body weight, you should aim for about 30-35 ml of water. Additionally, consider increasing your intake by about 0.35 liters for every 30 minutes of exercise. This ensures you replace fluids lost during workouts.

How the Calculator Works

The calculator estimates your daily water needs by considering your weight and the amount of physical activity you engage in. It uses a simple formula to provide a personalized hydration recommendation. By inputting your weight and exercise duration, you get an accurate measurement of how much water you should drink daily.

Example Calculation

Let's say you weigh 65 kg and exercise for 30 minutes a day. Using the same formula, your daily water requirement would be approximately 2.5 liters (or about 10 cups). This is calculated by multiplying your weight by 30-35 ml and adjusting for activity level.

Extra Tips for Hydration

Remember to spread your water intake throughout the day rather than consuming it all at once. Carry a water bottle with you to remind yourself to drink water regularly. Additionally, consuming fruits and vegetables with high water content can help you meet your hydration goals.