Find out exactly how much water you should drink based on your age, weight, height and activity level.
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Basic rule: 30–35 ml per kilogram. For 70 kg that's a base of about 2.1–2.45 L. People with high muscle mass need a little more.
Intense exercise can cost 0.5–2 L of sweat per hour. Very active people need 50–70% more water per day than sedentary people.
Hot, humid weather increases sweat loss. In summer your needs can be 0.5–1 L higher than in winter.
Caffeinated drinks have a mild diuretic effect. If you drink 3+ cups of coffee a day, add 200–300 ml of extra water. Detailed calculation →
About 20–30% of daily water comes from food. People who eat lots of fruit and vegetables need slightly less from drinks.
Pregnancy, breastfeeding, kidney stones or certain medications change your needs. Consult your doctor in these cases.
Reference values for average, active adults.
| Body Weight | Sedentary | Moderately Active | Very Active |
|---|---|---|---|
| 50 kg | 1.5 – 1.8 L | 2.0 – 2.2 L | 2.5 – 2.8 L |
| 60 kg | 1.8 – 2.1 L | 2.3 – 2.6 L | 2.8 – 3.2 L |
| 70 kg | 2.1 – 2.5 L | 2.7 – 3.0 L | 3.2 – 3.7 L |
| 80 kg | 2.4 – 2.8 L | 3.1 – 3.4 L | 3.7 – 4.2 L |
| 90 kg | 2.7 – 3.2 L | 3.5 – 3.8 L | 4.1 – 4.7 L |
| 100 kg | 3.0 – 3.5 L | 3.8 – 4.2 L | 4.5 – 5.0 L |
* Values are a general reference. Your doctor's advice always takes priority.
This tool provides general guidance and is not medical advice. Consult a healthcare professional for your individual needs.