Calculate Your Daily Water Goal
We use your weight, activity, climate, and life stage to estimate a practical hydration target.
What this tool can do
Estimate your daily water needs with a modern, science-based approach that adapts to your lifestyle and environment.
- Baseline from Weight: Uses the standard baseline (Weight kg × 0.033) as the foundation.
- Activity Adjustment: Adds 350ml for every 30 minutes of sweat-inducing activity.
- Climate Adjustment: Adds ~0.5L for hot/humid environments.
- Life Stages: Increases needs for pregnancy and breastfeeding.
- Practical Dashboard: Shows liters, glasses, bottles, and an hourly schedule.
Why you need this tool
Hydration needs change with activity, weather, and life stage. A one-size-fits-all “8 glasses” rule often doesn’t fit. This calculator gives you a personalized target so you can stay hydrated without guessing.
- Avoid Over/Under Drinking: Match your intake to your actual daily demands.
- Performance & Focus: Proper hydration supports physical and mental performance.
- Climate Awareness: Hot days and workouts increase your needs—this tool reflects that.
Technical terms explained
- Baseline Hydration: The minimum water your body needs at rest, estimated from body weight.
- Activity Adjustment: Extra fluid to replace sweat losses during exercise.
- Climate Adjustment: Additional water needed in hot/humid environments due to increased sweat.
- Life Stage Adjustment: Increased needs during pregnancy and breastfeeding to support fetal/infant hydration and milk production.
- Hydration Schedule: A suggested hourly intake to spread water consumption evenly throughout the day.
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Technical FAQ
Body weight correlates with total body water and metabolic rate. The baseline formula (Weight kg × 0.033) is a widely accepted starting point for daily needs.
We add 350ml for every 30 minutes of sweat-inducing activity. This aligns with general sports nutrition guidance for moderate-intensity exercise.
Yes. In hot/humid climates, sweat losses rise significantly. Adding ~0.5L is a conservative adjustment to prevent dehydration.
Yes, they do count, but they have a mild diuretic effect. We still recommend most intake from plain water for optimal hydration.
No. All calculations happen in Vanilla JavaScript on your device. No external APIs are used for calculation.