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Daily Hydration Calculator
Get your personalized daily water intake recommendation based on body weight, activity, and climate.
Hydration Tips
Morning
Drink 500ml on waking
Before meals
500ml 30min before eating
During exercise
150-350ml every 20min
Urine check
Pale yellow = well hydrated
Coffee/tea
Count toward daily intake
Food water
20-30% of intake from food
All calculations run in your browser — nothing stored or sent. More free tools · Etsy Shop
Frequently Asked Questions
How much water should I drink per day?
General guideline: 35ml per kg of body weight for sedentary adults. 70kg person = 2.45L baseline. Add 350-700ml for moderate exercise, more for intense exercise or hot climates. The ‘8 glasses a day’ rule is a rough approximation that doesn’t account for body size or activity.
Does coffee count toward daily water intake?
Yes — contrary to popular belief, moderate coffee consumption (up to 4 cups/day) contributes to hydration. The mild diuretic effect is offset by the water in the beverage itself. Same for tea and other caffeinated drinks at moderate consumption levels.