Daily Water Intake
Base 0.5 oz/lb (33 mL/kg) + 12 oz per 30 min exercise.
Result
Daily water target
3,020 mL
102.1 fl oz · 12.8 cups.
- Body weight (kg)70.00
- Base (33 mL/kg)2,310 mL
- Exercise add710 mL
- Climate multiplier1×
- Total3,020 mL
- fl oz102.1
- Cups (8 oz)12.8
Step-by-step
- Base = 70.00 kg × 33 mL/kg = 2,310 mL.
- Exercise = (60 / 30) × 355 mL = 710 mL.
- Total × 1 (climate) = 3,020 mL.
How to use this calculator
- Weight + unit + activity.
- Climate adjustment.
About this calculator
Standard rules of thumb: 0.5 oz per lb body weight (33 mL per kg), plus 12 oz per 30 minutes of exercise. Hot or altitude environments: +25%. WHO recommends 2-3 L/day; varies wildly by individual. Indicators: pale yellow urine = adequate; dark = dehydrated. Don't over-drink (hyponatremia risk in long endurance events). Source: National Academies of Sciences (2004 — Dietary Reference Intakes).
Frequently asked
Approximate. Real need varies 1-4 L based on size + activity + climate. Use this calc for personalized estimate.
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