How does the hydration calculator work?

It starts with an estimate of 35 ml per kilogram of body weight, then adds water for exercise time and warm or hot conditions.

Does exercise increase water needs?

Yes. The calculator adds about 500 ml for every 30 minutes of exercise as a practical starting estimate.

Is this a medical hydration plan?

No. It is a general estimate. Fluid needs can change with sweat rate, medical conditions, medicines, pregnancy, and clinician advice.

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Daily Hydration Calculator

Estimate your daily water intake from body weight, exercise time, and climate conditions.

Unit System

Weight (kg)

Exercise Minutes

Climate

Precision plan preview

Enter your details to see the result panel, saved progress for logged-in users, and personalized nutrition guidance.

Daily Hydration Calculator

Use this calculator to estimate how much water you may need per day based on your body weight, training time, and climate. The result includes liters, milliliters, cups, bottles, and fluid ounces.

How the Water Intake Estimate Works

ShedBody starts with a body-weight baseline, then adds a practical exercise adjustment and an extra climate adjustment for warm, humid, or heavy-sweat days.

Factor	Adjustment	Why It Matters
Body weight	About 35 ml per kg	Larger bodies usually need more total fluid.
Exercise	About 500 ml per 30 minutes	Training increases sweat and breathing losses.
Climate	Extra water for heat or humidity	Hot days can raise daily fluid needs.

Pair Hydration With Calories

Hydration supports training, appetite control, and recovery. Use the calorie calculator to align your nutrition target with your fitness goal.

Calculate Calories