Your daily water needs
Sex, weight and exercise intensity.
kg
Recommended daily water
2.5 L
≈ 12 glasses (200 ml) · throughout the day
You get part of your daily water from the food you eat (especially fruit and vegetables), so drinking a little less than shown here may also be enough.
How Is Water Intake Calculated?
Daily water intake is the estimated amount of fluid your body needs throughout the day to function properly. Water is needed for regulating temperature, transporting nutrients, protecting joints and removing waste.
There is no single exact formula; the most common approach is based on body weight. Roughly 30–35 ml per kilogram is recommended:
Daily water (ml) = weight × 30–35
Exercise level is also taken into account; since water is lost through sweat during activity, a certain amount is added as activity increases.
Actual need varies with temperature, diet and overall health. On hot days or with intense exercise it is sensible to add 0.5–1 litre. Water from food (especially vegetables and fruit) also covers part of your total need.