Scientifically calculate your daily water needs based on weight and activity level to create a personalized hydration plan and maintain optimal water balance.
minutes/day
Enter weight and activity time to get recommendations.
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Are you often confused about how much water you should drink every day? The Water Intake Calculator uses medically recommended hydration formulas based on your weight and activity duration (e.g., base water amount per kilogram of body weight, plus additional hydration for activity-induced loss) to calculate your personalized daily total water intake. Its core focus is the human body's water metabolism needs, outputting the recommended water intake in liters (L).
What is the water intake calculation formula?
Base formula: Weight (kg) × 0.03L + Activity duration (min) × 0.0003L (Example: 60kg weight + 30 minutes of activity ≈ 1.89L).
Does the calculated result include water from food?
No, it does not. This tool outputs the amount of pure water you need to drink additionally. Liquid intake from foods, soups, etc., should be calculated separately.
The calculated results are reference values for healthy adults. Pregnant or breastfeeding women should increase their water intake by 20%. After exposure to high temperatures or high-intensity exercise, it is recommended to supplement an additional 500ml of electrolyte water. Diabetic patients need to strictly control their intake, and patients with kidney disease should adjust according to their doctor's advice.
It is recommended to judge your hydration status by the color of your urine: pale yellow is the ideal state. Typical scenario examples: A 70kg office worker (30 minutes of activity) needs 2.2L, while a fitness enthusiast of the same weight (120 minutes of activity) needs 3.0L. Note that water intake should not exceed 800ml per hour to avoid water intoxication.
