Water Intake Calculator

Calculate your daily water intake needs based on your body weight, activity level, and environmental factors for optimal hydration.

Water Intake Calculation

Hydration Results

64 oz

Daily Water Intake

1.9 L

Liters

8 glasses

8oz Glasses

Base Intake: 56 oz

Activity Bonus: +6 oz

Climate Adjustment: +2 oz

Suggested Hydration Schedule

Wake up (6-7 AM): 16 oz

Mid-morning (10 AM): 8 oz

Before lunch (12 PM): 8 oz

Afternoon (3 PM): 8 oz

Before dinner (6 PM): 8 oz

Evening (8 PM): 8 oz

Exercise/meals: 8 oz

Hydration Tips

Drink water throughout the day, not all at once

Monitor urine color - aim for pale yellow

Increase intake during exercise and hot weather

Understanding Hydration

Why Hydration Matters

Water regulates body temperature, lubricates joints, transports nutrients, and removes waste. Even mild dehydration can affect physical and mental performance.

Signs of Dehydration

Thirst, dry mouth, dark urine, fatigue, headache, and dizziness are early signs. Don't wait until you're thirsty - maintain consistent intake throughout the day.

Hydrating Foods

About 20% of fluid comes from food. Water-rich foods like fruits, vegetables, soups, and dairy products contribute to your daily hydration needs.

Quality Matters

Choose water over sugary drinks when possible. Herbal teas and infused water count toward intake, while caffeine and alcohol have mild diuretic effects.