Daily water at 70 kg with no training
By Jesús Narváez Tamés ·
A worked example at 35 ml per kilo, with no exercise hour and no heat added. Not a flat two litres.
2.45litres
2450 ml · 10 glasses of 250 ml
- Weight
- 70 kg
- Hard exercise
- 0 h
Seventy kilos and a day without hard exercise. The sum is 35 ml of drinks per kilo, not a universal two-litre target that ignores whether you weigh 55 or 95.
On a day you train hard for an hour, add about 600 ml. In the heat, another 500. Drinking this example’s litres in one go at night does not hydrate you better. Spread the glasses, and let thirst and urine colour correct you if you overshot or fell short.
How this was calculated
35 ml per kg of body weight, plus 600 ml per hour of hard exercise and 500 ml in hot weather. That is drinks, not the water already in food.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result | |
|---|---|---|
| 50 kg | 1.75 litres | 1750 ml · 7 glasses of 250 ml |
| 60 kg | 2.10 litres | 2100 ml · 8 glasses of 250 ml |
| 70 kg | 2.45 litres | 2450 ml · 10 glasses of 250 ml |
| 80 kg | 2.80 litres | 2800 ml · 11 glasses of 250 ml |
| 90 kg | 3.15 litres | 3150 ml · 13 glasses of 250 ml |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
Your daily target
Each glass ≈ 250 ml. Spread your intake throughout the day; don't drink it all in the evening to avoid waking up at night.
Open the calculator without this example
Frequently asked questions
How much water should you drink at 70 kg?+
At 35 ml/kg, 70 kg is 2450 ml a day (2.45 litres), about 10 glasses. This example includes no training. One hard hour changes the number.
Is the old two-litre rule wrong?+
At 35 ml/kg, 70 kg is 2450 ml a day (2.45 litres), about 10 glasses. It is simplified. For many people it lands close, and for someone much lighter or heavier it drifts.