Water Intake Calculator
Proper hydration supports metabolism, energy levels, and weight management. This calculator estimates your daily water needs based on your body weight, physical activity, and whether you live in a hot climate, tailored for Australian conditions.
Enter your details
Minutes of moderate to vigorous exercise per day
Your Daily Water Intake
ExampleExample figures, not your own. Worked for a 75 kg adult doing 30 minutes of exercise in a temperate climate. Enter your own details and press Calculate.
Total Daily Intake
2,875mL
2.9 litres - 12 glassesTip: Spread your intake throughout the day. Aim for 1 glass every hour during waking hours. Drink an extra glass 30 minutes before meals.
How It Works
Your baseline water needs are calculated as 33 mL per kilogram of body weight. Additional water is added for exercise (350-500 mL per 30 minutes of activity) and hot climates (an extra 500 mL per day). The result is shown in millilitres and standard 250 mL glasses. This formula aligns with recommendations from the Australian Dietary Guidelines and the National Health and Medical Research Council.
How to use it
- 1Enter your body weight in kilograms
- 2Enter how many minutes of exercise you do per day
- 3Select whether you live or work in a hot climate
- 4Click "Calculate" to see your recommended daily water intake
- 5Track your intake throughout the day using the glasses guide
Quick Reference
| Body Weight (kg) | Base Intake (mL) | Glasses (250 mL) |
|---|---|---|
| 50 kg | 1,650 mL | 7 glasses |
| 60 kg | 1,980 mL | 8 glasses |
| 70 kg | 2,310 mL | 10 glasses |
| 80 kg | 2,640 mL | 11 glasses |
| 90 kg | 2,970 mL | 12 glasses |
| 100 kg | 3,300 mL | 14 glasses |
| 110 kg | 3,630 mL | 15 glasses |
| 120 kg | 3,960 mL | 16 glasses |
Base intake only (no exercise or climate adjustment). Add 350-500 mL per 30 minutes of exercise.
How This Is Calculated
- weight
- = body weight in kilograms
- 33
- = millilitres per kilogram of body weight
- exercise_sessions
- = number of 30-minute exercise blocks
- 400
- = extra mL per 30 minutes of exercise (350-500 mL range)
- climate_bonus
- = 500 mL added for hot climate conditions
This is a general guideline. Individual needs vary based on health conditions, medication, altitude, and humidity. Urine colour is a practical hydration indicator - aim for pale straw colour.