Water Intake Calculator
Calculate how much water you should drink daily based on your weight and activity level
Staying hydrated is essential for health, energy, and cognitive function. This calculator provides a personalized daily water intake goal based on your body weight, activity level, and environment.
Calculator Inputs
Your current body weight
Minutes of exercise per day
Hot climates increase hydration needs
Results
Enter values above to see your results
How It Works
The standard recommendation is roughly 35ml per kg of body weight (or half your body weight in ounces). We then add extra water to compensate for fluid loss during exercise and in hot climates.
Tips & Best Practices
- •Drink before you feel thirsty - thirst is a late sign of dehydration.
- •Drink a glass of water immediately after waking up.
- •Eat water-rich foods like watermelon, cucumber, and strawberries.
- •Monitor your urine color - it should be pale yellow.
Frequently Asked Questions
Does coffee/tea count towards water intake?
Yes, coffee and tea contribute to your total fluid intake, though plain water is best. They have a mild diuretic effect but are still hydrating.
Can I drink too much water?
Yes, although rare. Drinking extreme amounts (hyponatremia) can dilute electrolyte levels. Stick to your recommended range unless advised otherwise by a doctor.
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