Water Intake Calculator (Daily Hydration)

Daily water target in fluid ounces, liters, cups, and 500 ml bottles - sized to your bodyweight, activity level, climate, and pregnancy status. Uses a 33 ml per kg baseline (the Institute of Medicine equivalent) plus an activity add-on and a climate multiplier.

Pipeline: base = bodyweight (kg) × 33 ml. Activity add-on adds 5-20 ml/kg depending on training intensity (light 30 min adds 5 ml/kg, intense 2 hr adds 20 ml/kg). Climate multiplier ranges from 1.0 (cool) to 1.4 (over 95°F / 35°C). Pregnancy adds 300 ml/day; breastfeeding adds 700 ml/day per IOM guidance. Around 20% of daily fluid typically comes from food (fruits, soups, vegetables), so the displayed value can be reduced ~20% if you eat a water-rich diet.