Water Intake Calculator
Estimate a daily water target from body weight, workout time, climate, and sweat level. The formula is an illustrative planning rule, not a personal drinking prescription.
Estimate Daily Water
0 L. A rough planning scenario, not a required drinking amount.
What this estimate means
This is a StepClash planning heuristic, not a medically validated hydration formula. It starts at 0.5 US fluid ounces per pound, adds 12 per 30 exercise minutes, then adds climate presets of 0/8/16 and sweat presets of 0/6/12 US fluid ounces. The total is rounded to the nearest 4 US fluid ounces; 1 US fluid ounce = 29.5735 mL. Climate and sweat additions are illustrative, not measured fluid losses.
Supported inputs are 25–200 kg and 0–180 whole exercise minutes. These are software limits, not safe drinking limits. Do not force yourself to drink the calculated amount. The estimate does not account for water in food, all beverages, illness, or individual fluid needs, and should not be used to set a medical fluid target.
CDC water guidance explains that needs vary and food and drinks both contribute; it does not endorse this weight-based formula.
Track it with your habits.
StepClash can help make hydration part of your daily wellness routine alongside steps, weight, and workouts.