Estimated daily intake
2.45 L
2,450 ml | 10.2 cups
Base: 2450 ml + activity: 0 ml
Estimate a daily water target from body weight and exercise volume.
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Estimates for planning—not medical advice.
Estimated daily intake
2.45 L
2,450 ml | 10.2 cups
Base: 2450 ml + activity: 0 ml
Estimate a daily water target from body weight and exercise volume.
Estimate daily hydration using a weight-based formula with activity adjustments, then view results in liters, cups, and milliliters.
Provide the values required by the tool.
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A common baseline is about 30–35 ml per kg of body weight per day, then add extra fluid for exercise, heat, and pregnancy. Use the calculator output as a starting target and adjust for thirst and urine color.
Yes—sweating during exercise increases fluid loss. Many plans add roughly 0.35–0.6 liters per 30 minutes of moderate activity, though needs vary by person and climate.
Hydration inputs are processed locally and are not stored on a server.
Estimates for planning—not medical advice.
Educational estimates only—not a substitute for clinical care. Health information is for educational purposes only and is not medical advice. Consult a qualified healthcare provider before making health decisions.
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Reviewed by EverydayTools Editorial Team on 2026-05-19.