Water Intake With Exercise: 60 Minutes of Daily Activity
Estimate how much water you should drink a day from your weight, exercise and climate — in liters, milliliters and 250 ml glasses, right in your browser.
Processed entirely in your browser — nothing you enter here is ever uploaded.
Result
About this tool
This page opens the water intake calculator with a 70 kilogram body weight and 60 minutes of daily exercise already entered, so you can see the exercise adjustment in action rather than just reading about it.
The calculator adds about 350 ml for every 30 minutes of exercise to replace fluid lost through sweat, so an hour of activity adds roughly 700 ml on top of the 2.45-liter baseline — pushing the target to about 3.15 liters, or around 13 glasses of 250 ml. That gap is the whole reason a flat 'eight glasses a day' rule breaks down for anyone who trains regularly.
The 70 kg weight and the 60-minute session are illustrative starting points, not prescriptions — enter your own weight and your actual daily exercise time to get a target that matches your training load instead of a stranger's.
Example. A weight of 60 kg with no exercise and a temperate climate returns 2100 ml, 2.1 L, and 9 glasses of 250 ml.
Limit. Weight must be from 20 to 300 kg, exercise from 0 to 1440 minutes, and the additives are 35 ml per kg, 350 ml per 30 minutes, and 500 ml in a hot climate.