Water Intake Calculator
Estimate how much water you should drink each day — based on your weight, activity, and climate.
Activity level
Your daily goal
2.95 L
≈ 100 oz · 12.5 cups · 2950 ml
How much water should you drink?
A widely-used baseline is 35 ml of water per kilogram of body weight (about 0.5 oz per pound). Add roughly 500 ml for every 30 minutes of exercise, and increase intake in hot or humid weather.
Our calculator combines these factors with your activity level to give a personalized starting point. Listen to your body — thirst, urine color, and energy levels are useful signals.
Tips to hit your goal
- Start the day with a full glass of water.
- Keep a reusable bottle within arm's reach.
- Pair drinks with daily habits (meals, breaks, workouts).
- Use H2GO to verify real sips with your camera and grow your hydration tree.