Water Intake Calculator
Calculate your recommended daily water intake based on your individual factors.
Daily Water Recommendation
0 oz
In Liters
0 L
In Cups (8 oz)
0 cups
Water Bottles (16.9 oz)
0 bottles
Hydration Schedule
Wake up
16 oz (2 glasses)
Before each meal
8 oz (1 glass)
Between meals
0 oz
Before bed
8 oz (1 glass)
Exercise Hydration
Before workout
16-20 oz (1-2 hours before)
During workout
7-10 oz every 10-20 min
After workout
16-24 oz per lb lost
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Hydration Guide
Why Water Matters:
- Regulates body temperature
- Transports nutrients and oxygen
- Removes waste and toxins
- Lubricates joints
- Supports brain function
- Aids digestion
Signs of Dehydration:
- Dark yellow urine (aim for pale yellow)
- Feeling thirsty (already dehydrated)
- Dry mouth and lips
- Headaches and fatigue
- Dizziness
- Decreased urination
Tips for Staying Hydrated:
- Carry a reusable water bottle
- Set hourly reminders
- Drink a glass with each meal
- Eat water-rich foods (fruits, vegetables)
- Track your intake with an app
- Infuse water with fruit for flavor