Calculator
Water Intake Calculator
ℹ️ Health disclaimer: This tool provides general guidance only. Consult a healthcare provider for personalized medical advice.
30 min
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☕ 1–2 cups/day: minimal dehydration impact
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Daily Goal
3.30L
Daily Goal
3.30L
3,303 ml · 111.7 fl oz
cups (240 mL)
14.0
glasses (250 mL)
14
bottles (500 mL)
6.6
How we got there
Base (IOM)
+2,450 ml
Activity
+613 ml
Exercise
+240 ml
Every waking hour
206 ml
Every 2 hours
412 ml
💧
Daily Schedule
Wake-up300 mlDrink a full glass first thing
Morning661 mlSpread sips through the morning
Afternoon1,156 mlStay consistent during work
Evening826 mlTaper off before bed
Quick Tips
- 💧 Urine color is the best indicator — pale yellow = well hydrated, dark yellow = drink more.
- 🥗 ~20% of daily water intake comes from food (fruits, vegetables, soups).
Formula: (Weight(kg) × 35ml) × Activity Factor + Climate + Exercise(min×8ml) + Pregnancy + Coffee + Alcohol adjustments · IOM 2004 guidelines
Frequently Asked Questions
How much water should I drink per day?
General guidelines suggest 35–40 ml per kilogram of body weight for adults. A 70 kg person needs roughly 2.5 liters daily. Exercise, heat, and certain health conditions increase this requirement. These are estimates; individual needs vary.
Does coffee or tea count toward my daily water intake?
Yes, all beverages contribute to hydration. While caffeine has a mild diuretic effect, the net hydration from coffee and tea is still positive. Plain water is the most efficient hydration source, but other drinks count.
What are signs of dehydration?
Early signs include dark yellow urine, dry mouth, fatigue, and headache. Mild dehydration (1–2% body weight) noticeably impairs physical and cognitive performance. If urine is pale yellow, you are well hydrated.