Water Intake Calculator
Body Weight
Unit
Activity Level
A water intake calculator estimates your daily hydration needs based on body weight and activity level. The general guideline is 35ml per kg of body weight, adjusted upward for exercise and heat.
- 1Base intake = body weight (kg) × 35 ml
- 2Sedentary adjustment: ×1.0, Moderate: ×1.15, Active: ×1.35
- 3Add 500ml per 30 minutes of intense exercise
- 4~20% of daily water comes from food
70kg person, moderate activity=~2.8 litres/day (11.2 glasses)
90kg active athlete=~4.25 litres/day
55kg sedentary person=~1.9 litres/day
| Weight (kg) | Sedentary | Moderate | Active |
|---|---|---|---|
| 50 kg | 1.75L | 2.01L | 2.36L |
| 60 kg | 2.10L | 2.42L | 2.84L |
| 70 kg | 2.45L | 2.82L | 3.31L |
| 80 kg | 2.80L | 3.22L | 3.78L |
| 90 kg | 3.15L | 3.62L | 4.25L |
| 100 kg | 3.50L | 4.03L | 4.73L |
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