How to use the water target
Use it as a baseline, then adjust for climate and activity.
1
Enter weight
Use current body weight.
2
Add exercise
Count planned exercise minutes, not all movement.
3
Adjust
Hot weather, illness and pregnancy change fluid needs; seek medical advice when relevant.
What does this tool do?
Fluid needs vary with body size, activity, climate and diet. This calculator uses a simple body-weight baseline plus an allowance for exercise minutes. It is a planning estimate, not a medical prescription.
The Formula
Water (ml) = Weight (kg) × 35 + Exercise minutes × 12Frequently Asked Questions
Does coffee count toward water intake?
Yes, moderate coffee and tea contribute to daily fluid intake. The idea that every coffee dehydrates you is overstated.
Can I drink too much water?
Yes. Extremely large amounts in a short period can dilute sodium dangerously. Spread intake across the day and follow thirst and medical advice.