Calculate your ideal daily water intake based on your weight, activity level, and environment. Get a personalized hydration schedule.
Tap the glasses below to track your intake throughout the day.
Suggested Drinking Schedule
How to Use
- Select your unit system (Metric kg/L or Imperial lbs/oz).
- Enter your body weight and select your typical daily activity level.
- Choose your climate environment — hot weather increases water needs significantly.
- Select your health goal for an adjusted recommendation.
- Click 'Calculate' to see your daily water intake goal, schedule, and tracker.
Features
Use Cases
- Setting a personal daily hydration goal and sticking to it with the built-in tracker.
- Understanding how exercise and hot weather increase your water needs.
- Planning water intake during diet or weight loss programs.
- Tracking hydration needs during pregnancy or breastfeeding.
- Educating clients or patients about proper hydration as a health professional.
Frequently Asked Questions
How is the water intake calculated?
The base calculation uses approximately 35 mL per kg of body weight (EFSA and IOM guidelines), adjusted with multipliers for activity level (up to +60%) and climate (up to +30%).
Does coffee or tea count toward my water intake?
Yes, in moderation. Caffeinated drinks contribute to hydration despite a mild diuretic effect. Water and herbal teas are the best sources.
How much water should I drink before and after exercise?
Drink 500 mL 2 hours before exercise, 200–300 mL every 20 minutes during, and 400–600 mL after to replace sweat losses.
What are the signs of dehydration?
Early signs include thirst, dark urine, dry mouth, and fatigue. Check urine color — pale yellow means well-hydrated; dark yellow indicates dehydration.
Can you drink too much water?
Yes, but it's rare in everyday life. It mainly affects endurance athletes. For most people, thirst is a reliable guide and kidneys excrete excess water.
Is the 8 glasses a day rule accurate?
The '8 glasses' rule is a rough average for a 60–70 kg sedentary adult in temperate climate. Actual needs vary by weight, activity, and environment — which this calculator accounts for.