Calculate your total daily fluid needs including water from food, beverages, and exercise losses.
Enter your values below
Caffeine and alcohol have mild diuretic effects.
How this calculator works
Calculates total daily fluid needs: base (33 mL/kg) + exercise additions + climate adjustments - diuretic reductions (caffeine/alcohol). Accounts for ~20% of water from food intake.
Common questions about this calculator
Hydration needs vary based on health conditions, medications, and activity levels. Consult a healthcare provider if you have fluid restriction requirements.
