Determine your body weight
Convert your weight to kilograms if needed
Multiply your weight in kilograms by 30 to 35 milliliters
Use the result as your daily water target in milliliters
Divide the total by 1000 to convert milliliters to liters
Add extra water for exercise, heat, fever, or sweating
Increase intake if you eat a high-protein or high-fiber diet
Adjust intake based on urine color and thirst
Consult a healthcare professional if you have kidney, heart, or fluid-balance conditions