TempoLife › Calculators › Water Intake Calculator
Water Intake Calculator
Enter your weight, how much you exercise and your climate to get a daily fluid target — a starting point, not a strict rule.
Free · no signup · updated August 2026
Don’t just calculate it — track it
A number is a starting point. TempoLife takes your target and shows your real day against it — food logged by photo, barcode or search, plus weight, steps and fasting in one place. Free to start.
Frequently asked questions
How much water should I drink a day?
A common baseline is about 35 ml per kilogram of body weight — roughly 2.6 L for a 75 kg person. Exercise and heat raise that number; individual needs still vary.
Does coffee or tea count toward water intake?
Yes. Despite the old myth, caffeinated drinks still contribute net fluid. Food (especially fruit and vegetables) adds more on top — this target is for total fluids, not water in isolation.
How much extra water do I need when exercising?
A reasonable add-on is about 400–600 ml for every 30 minutes of moderate-to-vigorous exercise, more in heat or heavy sweating. This tool adds 400 ml per 30 minutes as a starting estimate.
Can I drink too much water?
Yes — very large amounts in a short time can dilute blood sodium (hyponatremia), which is dangerous. This calculator gives a daily target, not a per-hour amount; spread intake across the day.
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Estimates for general information only, not medical advice. BMR/TDEE use the Mifflin-St Jeor equation; individual needs vary.
