Water calculator
Estimate daily water intake based on weight, activity, and temperature.
When to use
- •If you’re new to keto and want to support hydration.
- •If you train or live in a hot climate.
- •If you notice fatigue or headaches after diet changes.
- •If you want a simple way to adjust water by season and activity.
Enter parameters
Your water target
Recommended range
Min
2.8 L
Target
3.1 L
Max
3.4 L
How to read it
4#1
Base estimate: 33 ml per kg of body weight. We add adjustments for activity and heat.
#2
Use the range rather than a single number.
#3
A sharp increase in water without electrolytes may worsen symptoms.
#4
Thirst and urine color help you fine-tune within the range.
Tips
5Drink evenly through the day.
Listen to thirst but avoid strong dehydration.
Start the day with water; add sodium when sweat loss is high.
Sip during workouts instead of taking large amounts at once.
Plan hydration in advance for travel or hot conditions.
FAQ
4Can I drink too much?
Yes, excessive water can wash out electrolytes.
Are sugar‑free drinks okay?
Yes, but water should remain the base.
Why is morning weight higher even with good hydration?
Weight shifts also reflect sodium, sleep, and carb changes.
Should I drink on a fixed schedule?
A schedule helps, but adjust by thirst and activity level.
If you have kidney or heart issues, water targets should be set by a clinician.