Find out how much water you should drink each day based on your weight, activity level and climate.
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Weight (kg)
Daily water needs vary from person to person. Your ideal daily water intake depends on your body weight, physical activity, climate, and how much you sweat.
The Sip Hydration Calculator helps you estimate how much water you need per day based on your personal details not generic advice like “drink 2 litres a day.”
Use the calculator above to find your recommended daily water intake and build a hydration routine that actually works for you.
If you train, run, go to the gym, play sport, or sweat, your hydration needs increase.
As a general guide:
500–750ml per hour of moderate exercise
More if it’s hot, humid, or high-intensity
Even more if you sweat heavily or train longer than 60 minutes
When you sweat, you lose key electrolytes, including:
Sodium
Potassium
Magnesium
Drinking large amounts of plain water without replacing electrolytes can leave you feeling:
Flat
Headachy
Still thirsty
Low energy
That’s why hydration isn’t just about water — it’s about absorption.
In hot or humid Australian conditions, your water needs can increase by 30–50%.
You may need:
More frequent sips throughout the day
Additional fluids around exercise
Electrolytes to help your body retain water
If you’re drinking plenty of water but still feel dehydrated, heat and electrolyte loss are often the missing piece.
You may not be fully hydrated if you experience:
Afternoon energy crashes
Brain fog or poor focus
Headaches
Muscle cramps
Dark urine
Poor workout recovery
Using a daily water intake calculator removes guesswork and helps you hydrate with intention, not pressure.
At Sip, we don’t believe in rigid rules or perfection.
We believe in simple rituals that support real life.
This hydration calculator was built to:
Give clarity, not guilt
Personalise hydration without complexity
Help you drink what your body actually needs
Once you know your number, hydration becomes easier and more consistent.
Most adults need between 2–4 litres of water per day, depending on body weight, activity level, and climate. A hydration calculator gives a more accurate, personalised estimate.
For some people, yes. For active adults or those in warm climates, 2 litres is often not enough to stay fully hydrated.
You generally need an extra 500–750ml of fluid per hour of exercise, more if it’s hot or you sweat heavily.
This can happen when you lose electrolytes through sweat. Hydration isn’t just about water — it’s also about fluid absorption.
