Daily water intake
Estimate how much water to drink based on your weight, exercise and heat.
How it works
Common guide: 33 ml per kilo, plus about 0.35 L per half hour of exercise and 0.5 L in hot weather. A general estimate.
Results are for guidance only and do not replace professional advice.
Worked example
With the default values:
- Weight (kg)70
- Exercise per day (minutes)30
- Hot weatherNo
you get:
- Water per day2.7 L
- That's about11 glasses of 250 ml
- Or5.3 bottles of 500 ml
Frequently asked questions
How does the “Daily water intake” tool work?
Common guide: 33 ml per kilo, plus about 0.35 L per half hour of exercise and 0.5 L in hot weather. A general estimate.
What do I need to enter?
Just fill in: weight, exercise per day, hot weather. The result updates as you type.
Can you give an example?
Weight (kg): 70; Exercise per day (minutes): 30; Hot weather: No → Water per day: 2.7 L; That's about: 11 glasses of 250 ml.
Is this calculator free, and is my data private?
Yes. HOD Calc is completely free with no sign-up. The calculation runs in your browser: nothing you type is sent or stored.