Water Intake Calculator
Calculate your daily water intake recommendation based on body weight, activity level, and climate. Get personalized hydration goals.Inputs
Hot climates and high altitudes increase water needs
Enter values to see results
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What is this?
A water intake calculator estimates your daily hydration needs based on body weight, activity level, and environment. The most common formula is 0.5 oz per pound (or 30-35 ml per kilogram) of body weight, adjusted for activity and climate. Proper hydration supports energy levels, cognitive function, physical performance, and overall health.How to use
Select your unit system (imperial or metric), enter your body weight, select your activity level and typical climate, and follow the recommended daily water intake goal.Tips
- **0.5 oz per lb rule:** Simple baseline for most people (e.g., 150 lbs = 75 oz daily)
- **Urine color test:** Pale yellow = good, dark yellow = drink more water
- **Spread intake:** Drink throughout the day, not all at once (kidney can only process ~1L/hour)
- **Pre-hydrate for exercise:** Drink 16-20 oz 2-3 hours before workouts
- **Post-exercise:** Drink 16-24 oz for every pound lost during exercise
- **Morning boost:** Drink 16 oz upon waking to rehydrate after sleep
- **Food counts:** ~20% of water intake comes from food (fruits, vegetables, soups)
- **Caffeine myth:** Coffee/tea do count toward hydration (mild diuretic effect is overstated)
- **Electrolytes:** For workouts > 60 min or heavy sweating, add electrolytes (sodium, potassium)
- **Altitude:** Increase by 15-20% when traveling to high altitude (>8,000 ft)
Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Results are based on general formulas and may not account for individual health conditions. Consult a qualified healthcare professional for personalized guidance. See our full disclaimer for details.