Health · official-source review · reviewed 2026-10-10
Generic eight-cup rules ignore your weight, activity, and heat, so they either over- or under-shoot.
Calculate a personalized daily water target from your weight, activity, and temperature.
Adults setting a simple daily hydration target for routine days.
Use the source document or official route that applies to your situation. This guide does not contact another person or verify external information.
Use a recent morning weight before breakfast.
Add planned sweaty exercise for the day.
Add extra if the day is hot or humid.
Drink steadily through the day, not all at once.
At 70 kg with 45 minutes of exercise in 27°C weather, your target is about 2.9 liters for the day.
Use your own source and details. The example is not a record about a real person or organization.
U.S. Centers for Disease Control and Prevention · reviewed 2026-10-10
What this source supports: Daily fluid needs vary by age, activity, health, and weather; general healthy adults are guided by thirst.
Source limit: This tool gives a general estimate. Ask a clinician about fluid needs during illness, pregnancy, or intense exercise.
These sources support the statements above. They do not show that every person needs this guide. They do not show a specific result.
This App gives a general estimate. It is not medical advice for illness, exercise, or pregnancy.
This tool gives a general estimate. Ask a clinician about fluid needs during illness, pregnancy, or intense exercise.
Use current instructions from the responsible organization. This guide is a planning aid, not an official decision or a substitute for qualified advice.
Estimate a daily fluid target from weight, planned exercise, and temperature.
This is a general estimate for healthy adults. It is not medical advice.
You enter every number yourself. The sources support the method and the limits. They do not produce a result for your specific case. Keep the original documents next to the sheet you build.
The App computes the worked example with your own numbers, in your browser.
APP 1
Estimate a daily fluid target from weight, planned exercise, and temperature.
Free · no account · no upload
Open Daily Water Target CalculatorThe App runs in this browser. It does not send or save entries. Copy, download, or print only when you choose.
This guide uses short, direct instructions as an ASD-STE100-style writing target. It is not a formal certification.
Companion App: Daily Water Target Calculator. It runs in this browser and does not upload your entries.
This guide is edited for clarity and checked against the sources it links. It is not a substitute for official instructions or qualified advice. A linked source does not show that every person needs this guide.