Water Intake Calculator
Calculate your daily water intake recommendation based on weight, activity level, and climate
Daily Water Target
117 oz / 3.4 L
15 glasses of water (8 oz each)
🥛
🥛
🥛
🥛
🥛
🥛
🥛
🥛
🥛
🥛
🥛
🥛
🥛
🥛
🥛
Base (body weight)2.86 L
Activity: Moderately Active0.59 L
Suggested Hydration Schedule
Wake up
2 glasses (16 oz)
Rehydrate after sleep
Morning
2 glasses (16 oz)
30 min before/after breakfast
Midday
2 glasses (16 oz)
Before and after lunch
Afternoon
2 glasses (16 oz)
Prevent the 3 PM energy dip
Evening
1-2 glasses
Stop 1-2 hours before bed
How to use:
- • Enter your weight and select your typical activity level and environment
- • Your recommendation accounts for sweat loss, climate, and physiological needs
- • This is total fluid intake — coffee, tea, and food moisture count too (~20% of daily intake)
- • Use the schedule to spread intake throughout the day rather than drinking all at once
- • The best hydration signal: pale yellow urine means well hydrated
❓Water Intake Calculator FAQ
🔗Related Tools
TDEE Calculator
Calculate Total Daily Energy Expenditure and calorie needs for your goals
Try this tool→
Macro Calculator
Calculate daily macronutrient targets based on your goals
Try this tool→
BMI Calculator
Calculate Body Mass Index
Try this tool→
Tip: Explore our complete toolkit to find more tools that can help with your workflow. Each tool is designed to work seamlessly with others for maximum productivity.