Your details
Moderate-to-vigorous activity such as running, cycling or a gym session.
Recommended daily water
—
liters per day
US fluid ounces
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Cups (8 oz)
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How this was calculated
| Baseline (≈33 ml per kg of body weight) | — |
| Exercise (≈350 ml per 30 min) | — |
| Climate adjustment | — |
| Total target | — |
This total includes all fluids, not just plain water — around 20% of daily water typically comes from food. Coffee and tea count too. Listen to your thirst and check that your urine is pale straw-colored.
Start the day with a glass
Drinking water when you wake up rehydrates you after sleep and helps you hit your target without noticing.
Keep a bottle in sight
A refillable bottle on your desk is a constant nudge. Sip steadily rather than gulping large amounts at once.
Estimate only — not medical advice. Individual needs vary with health conditions, medications, pregnancy and altitude. If you have kidney, heart or fluid-restriction concerns, follow your doctor's guidance.