Daily water intake calculator
Start with an adult reference intake, then add a range for time spent exercising. Your climate, sweat rate, health, and food still change the answer.
Estimate your daily fluid range
The result separates drinks from adjusted total water, which also includes water in food. The exercise range is shown on its own too.
Why this calculator gives a range
The National Academies set adequate total-water intakes of 3.7 litres for adult men and 2.7 litres for adult women in temperate conditions. About 81% came from drinks in the data behind those values; the rest came from food.
There is no single requirement that fits everyone. Exercise, heat, body size, diet, pregnancy, breastfeeding, illness, kidney or heart conditions, and medicines can change fluid needs.
Exercise changes the estimate
For exercise, the tool shows a broad 0.4–0.8 litre-per-hour range used in sports hydration guidance. A personal sweat-rate check is better for long or hot sessions. Drinking too much can also be harmful, so do not force the top of the range when you are not thirsty or when a clinician has restricted fluids.
Frequently asked questions
Does the result mean plain water only?
No. The drinks estimate can include water and other beverages. The total-water reference also includes moisture in food.
Why is the result not based only on body weight?
Research bodies do not define one reliable millilitre-per-kilogram rule for every healthy adult. Climate, exercise, diet, sweat rate, and health can change need substantially, so a precise-looking weight formula can mislead.
What if Mounjaro or Zepbound causes vomiting or diarrhoea?
Fluid loss can become urgent. This general calculator is not suitable for treating dehydration. Contact a clinician, especially if you cannot keep fluids down, feel faint, urinate very little, or symptoms are severe.
Sources
Let the calculator handle the number. Let Mounjari remember the day.
Track doses, side effects, and weight on your device, then return to your history whenever you need it.