Water Intake Calculator
Calculate how much water you should drink per day, based on weight and activity level.
How to use the water intake calculator
- Enter your weight in kilograms.
- Choose the activity level that best describes your everyday life.
- The calculator shows the recommended daily water intake in liters, glasses and bottles.
How the water intake is calculated
The calculator uses a widely used rule of thumb of 33 ml of fluid per kilogram of body weight, plus an addition for activity level:
Your need is affected by body weight, activity level, climate and general health. During exercise or hot weather, you should drink more to compensate for fluid loss through sweat. Part of your fluid need is also covered through food, especially fruit and vegetables.
Frequently asked questions
Does coffee and tea count toward daily fluid intake?
Yes. Even though caffeine has a mild diuretic effect, coffee, tea and other drinks contribute to your total fluid intake.
Should I drink more on training days?
Yes, you should compensate for fluid loss through sweat. A rule of thumb is to drink 0.5–1 liter extra per hour of moderate to hard exercise.
Can you drink too much water?
Yes, in rare cases very high fluid intake over a short time can dilute sodium levels in the blood (hyponatremia). This is most relevant during extreme exercise or drinking very large amounts in a short time.