Calculate your personalized daily fluid goal based on body weight, climate, activity level, altitude, and life stage.
This calculator uses the standard sports nutrition formula: body weight × activity factor (mL/kg). Then it applies multipliers for climate, altitude, and life stage. The result is your total fluid need from all sources — water, beverages, and food. About 20–30% comes from food, so your plain water target is slightly lower.
Tip: Start with the calculated number, then fine-tune by checking your urine color. Pale straw = you're on track. Dark yellow = drink more.