A daily water intake target ensures your body remains properly hydrated. Hydration impacts everything from cognitive function and energy levels to joint health and athletic performance.
水分摂取量計算機
Use our free 水分摂取量計算機 to get an instant, science-backed result in under 30 seconds. All calculations run entirely in your browser — no data leaves your device, no account required.
What Is 水分摂取量計算機?
How to Calculate — The Baseline 35ml/kg + Activity Compensation Formula
We use a baseline of 35ml of water per kg of body weight, plus an additional 500-1000ml for every hour of exercise to account for sweat loss.
- Enter your current body weight.
- Enter your average daily minutes of moderate-to-intense exercise.
- View your personalized daily hydration target in liters or ounces.
What Does Your Result Mean?
Frequently Asked Questions
Does coffee or tea count toward my water intake?
Yes. While caffeine is a mild diuretic, the water in coffee and tea still contributes positively to your overall hydration.
Can I drink too much water?
Yes, drinking extreme amounts of water in a short time can lead to hyponatremia (low blood sodium). Stick to your calculated daily target spread throughout the day.
How do I know if I'm hydrated enough?
The simplest test is the color of your urine. It should be a pale, straw-like yellow. Dark yellow indicates dehydration.
Do I need electrolytes with my water?
If you exercise intensely for more than an hour or sweat heavily in hot climates, adding electrolytes (sodium, potassium, magnesium) is beneficial.
Next Steps
Now that you have your 水分摂取量計算機 result, use these tools to build a complete picture of your health metrics.
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Evidence-informed calculator · Updated August 2026
This calculator uses the stated published equation (Baseline 35ml/kg + Activity Compensation) and is for educational use. A calculator result is an estimate, not medical advice or an individual clinical assessment.
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