Water intake calculator
A daily target in litres, glasses or fluid ounces, with an allowance for what you sweat out training.
Your daily water
Drink about
2.8 L
Roughly 11 glasses across the day.
Spread it out rather than drinking it in two goes. A glass on waking, one with each meal and one before and after training gets most people there without thinking about it.
Next: the food side of the same body stats.
Calorie calculatorQuestions
How much water per kilogram?
30 ml per kilogram of bodyweight is the base, which is the standard adult estimate where the usual range is 30–35 ml. On top of that sits an allowance for training load, from nothing if you are sedentary up to a litre if you train hard or work on your feet.
Does food and coffee count?
Yes. Everything you drink counts, and food carries water too, fruit and vegetables and soup especially. The target here is total daily fluid, not glasses of plain water on top of everything else.
Why is the answer capped?
It is held between 1.5 and 4 litres so an outlying bodyweight cannot produce a silly number. Drinking far past your needs is not better; it just moves through you.
The other free tools
Or let Panko keep score
A calculator gives you a number once. The app keeps it right: targets that follow every weigh-in, meals logged from a photo or a sentence, and your lifts charted set by set.