AtlasCalc❤️ HealthbeginnerOffline
Water Intake
Recommended daily water intake based on weight, activity, and climate.
Inputs
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Result
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Enter values and press Calculate — the result appears here.
How it works
The formula behind this calculator.
Daily water ≈ weight(kg) × 35 ml; +500 ml per 30 min of exercise
- weight
- Body weight (kg)
- activity
- Minutes of exercise per day
Water needs scale with body mass and activity. The 8-glasses-a-day rule is a rough average, not a personalized target.
Example: 70 kg, 30 min exercise → 2,450 + 500 = 2,950 ml/day
Ref: EFSA (2010) — adequate intake is 2.0 L (women) / 2.5 L (men)
Tips
- 💡 The 8-glasses-a-day rule is a rough average. Climate, activity level, and pregnancy all change your needs.
- 💡 Thirst is a lagging indicator. Drink regularly, not only when you feel thirsty.