Drinking enough water is essential for health and performance.
Guideline: 35 ml per kg of body weight. More for exercise and heat.
Reach for this calculator when you need a standardised health metric to discuss with a healthcare provider or to use as a baseline for a fitness programme. The result gives you a number that carries more meaning than subjective assessments.
Many users apply adult health classifications to children and teenagers, which is incorrect. Paediatric norms for height, weight, BMI, and body composition are age-and-sex-specific. Use age-appropriate reference tools for anyone under 18.
A personal trainer uses the calculator with a new client to set a measurable starting point. Re-running the calculation at 4-week intervals provides an objective progress metric that supports motivation and programme adjustments.
About 2-3 liters on average, depending on weight, activity, and climate.
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