Water Intake Calculator

Formula

A common guideline is about 33 ml of water per kg of body weight, plus roughly 350 ml for every 30 minutes of exercise. Food supplies part of your fluids, so this is total fluid intake, not water bottles alone.

Worked examples

• 70 kg, 30 min exercise → about 2.7 L (~11 glasses).
• 60 kg, no exercise → about 2.0 L.
• 90 kg, 60 min training → about 3.7 L.

Common mistakes

• Chugging large amounts at once instead of sipping through the day.
• Ignoring heat and sweat — hot climates (like the UAE summer) raise needs.
• Counting only plain water; tea, milk and food fluids count toward the total.

Last updated: July 2026. Educational estimates only.