Daily Water Intake Calculator

1. Enter your weight in kilograms.
2. Enter how many minutes you exercised today and select whether it's hot or you sweated a lot.
3. See your total in liters, 250 ml cups, and 500 ml bottles, plus a suggested schedule for spreading your water intake throughout the day.

Where the 35 ml per kg guideline comes from

A commonly used guideline for healthy adults is 30 to 35 ml of water per kg of body weight per day. For someone weighing 70 kg, that's about 2.45 liters. Physical activity increases fluid loss through sweat, so we add 500 ml per hour of exercise. On hot days, you may need about 10% more.

• Juice, tea, milk, fruit, and soup also contribute to hydration.
• Light-colored urine without a strong odor is a good sign you're getting enough fluids.

Tips to help you remember to drink water

• Keep a 500 ml bottle where you can see it and try to finish one in each part of the day: morning, lunchtime, afternoon, and evening.
• Drink a glass when you wake up and another before each meal.
• Use the online timer to remind you every hour.
• If you have kidney or heart failure, or fluid retention, you may need to limit your water intake. Follow your doctor's advice.