Most people drink less water than they need and more calories than they think. This calculator does both jobs: it sets a daily water target for your weight, workouts and weather, then adds up the calories hiding in your coffee drinks, juice and soda.
Drink this much water a day
0 litres
We start with about 33 ml of water for every kilo you weigh, which is a common rule of thumb used by dietitians. Then we add roughly 600 ml for each hour of exercise to cover sweat, and 0.5 to 1 litre for hot weather.
This is the water to drink across the day. About a fifth of your total water also comes from food, especially fruit, vegetables, soup and yogurt, so you don't need to count those.
| Drink | Calories | 1 a day for a year |
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Typical values. Coffee shop drinks vary a lot with size, milk and syrup.
Most adults need about 2 to 3 litres of drinks a day, roughly 8 to 12 glasses. Bigger bodies, exercise and hot weather all push that number up.
It can. Water has no calories, and swapping sugary drinks for it is one of the easiest ways to cut calories. A glass before meals also helps some people eat less.
Yes. Despite the myth, tea and coffee still hydrate you overall. Just keep an eye on the milk and sugar.
It's rare, but drinking huge amounts very quickly can dilute the salt in your blood. Spread your water through the day and don't force down litres at once.
Pale yellow urine, few headaches and not feeling thirsty most of the time are good signs. Dark urine and tiredness can mean you need more.
Know your drink calories? See your full daily calorie target with the calorie calculator.
Open the calorie calculator