A simple daily water estimate based on your body, your workouts and the heat, in cups, ounces or liters.
Enter your weight and exercise, then tap Calculate.
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Good to know: These are estimates for general wellness, not medical advice. They’re made for healthy adults: if you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first.
We start with about 35 ml per kilogram of body weight (about half an ounce per pound), add 350 ml (12 oz) for every 30 minutes of exercise, and add 500 ml (17 oz) for hot or humid weather.
As a general guideline, adults need about 2.7 liters a day (women) to 3.7 liters (men) of water in total from food and drink together. Food usually supplies about a fifth of that, so our number is what to drink.
Coffee, tea, milk and water-rich foods like fruit, soup and salad all count toward your total.
South Florida heat and humidity can make you sweat a lot more than you notice. Drink before you’re thirsty, carry a bottle, and for long or very sweaty sessions (an hour or more), a drink with electrolytes can help replace the salt you lose.
Yes. Forcing down huge amounts in a short time can dilute the salt in your blood, which can be dangerous. Sip steadily through the day instead. If you have heart failure, kidney disease or a doctor’s fluid limit, follow your doctor’s advice, not this calculator.
Numbers help, but they’re only part of the story. Josh coaches mindset first (he says it’s about 60 percent of the work), then consistency, with lots of variety so training stays fun.
He lost 62 pounds himself in his early 50s, so he knows the hard part isn’t the math. It’s showing up on busy days and getting back on track after a slip. Simple daily habits, like a water bottle you actually refill, are a big part of how he coaches.
For a personal eating plan or a medical diet, Josh will point you to your doctor or a licensed dietitian.
A common starting point is about 35 ml per kilogram of body weight (about half an ounce per pound), plus extra for exercise and hot weather. This calculator does that math for you.
Yes. Coffee and tea count toward your fluids. Caffeine has only a mild effect on fluid loss for regular drinkers.
It’s a reasonable rule of thumb for many people, but needs vary with body size, activity and climate. Bigger, more active people in the heat usually need more.
Pale yellow urine and rarely feeling thirsty are good signs. Dark urine, headaches and feeling tired can mean you need more.
Usually, yes. Heat and humidity raise sweat losses, especially outdoors. Turn on the hot weather option and drink a little extra around workouts.
Please don’t. Follow your doctor’s fluid advice. These estimates are for healthy adults; if you’re pregnant or breastfeeding, under 18 or have a medical condition, talk to your doctor first.
Numbers are a great start. Josh turns them into a plan you can keep, with training and habits built around your life, in the Palm Beach area or online.
