How is this hydration target calculated?

The estimate starts with body weight and adds water needs for activity and hotter climates.

Does coffee count toward hydration?

Many beverages contribute to fluid intake, but plain water is usually the easiest baseline for tracking.

Is this medical advice?

No. This tool gives educational estimates and is not a substitute for medical guidance.

Water Intake Calculator Hydration target

Estimate your daily fluid target based on body weight, exercise minutes, and climate.

Weight unit

Body weight

Daily exercise (minutes)

Climate / temperature exposure

Your hydration target will appear here.

Hydration needs vary by health conditions, medications, and sweat rate. Adjust with personal experience and clinical advice where needed.

Water Intake FAQ

How many liters should most adults drink?
Needs vary, but many adults land around 2 to 3.5 liters per day depending on size, activity, and climate.

Should I drink more on workout days?
Yes. Heavy training and sweating usually increase fluid needs beyond your baseline.

What if I have kidney, heart, or endocrine conditions?
Follow your clinician's guidance, because fluid recommendations may differ from general formulas.

Pair Hydration With Sleep

Use Calorie Calculator and Protein Calculator to align fluid targets with nutrition goals. Then run SleepKit Sleep Debt Calculator for recovery planning and FocusKit Meeting Load Calculator to protect hydration breaks.