Water Intake Calculator

A common baseline is ~33 ml per kg of body weight, plus roughly 350 ml per half hour of exercise. Adequate-intake guidelines (3.7 L/day men, 2.7 L women, all fluids including food) land in the same territory for average adults.

For healthy people, drinking to thirst plus pale-yellow urine is a reliable target — the precise liter count matters less than avoiding sustained deficit. Heat, altitude, pregnancy, and illness all raise needs; kidney or heart conditions need medical guidance instead of formulas.