Water Intake Calculator
Find out exactly how much water you should drink each day. Your needs depend on your weight, activity level, and exercise routine.
Daily Water Recommendation
Fluid Ounces
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Liters
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💡 Tip: Drink water throughout the day — don't chug it all at once. Keep a reusable bottle handy.
How to use the water intake calculator.
- Enter your body weight and select the unit (lbs or kg).
- Enter how many minutes of exercise you do per day.
- Select your activity level — from sedentary to very active.
- Click "Calculate Water Intake" to see your daily water goal in ounces and liters.
Frequently asked questions.
How much water should I drink a day?
The general recommendation is about 125 oz (3.7 L) for men and 91 oz (2.7 L) for women from all beverages and foods. However, individual needs vary based on weight, activity, climate, and health.
Can I drink too much water?
Yes, though it's rare for healthy adults. Drinking excessive water in a short time can lead to hyponatremia (low blood sodium). Stick to the recommended amounts and listen to your body — your kidneys can process about 1 liter per hour.
Does coffee or tea count toward hydration?
Yes. While caffeine is a mild diuretic, coffee and tea still contribute to your daily fluid intake. Water is best, but other beverages and water-rich foods (fruits, vegetables, soups) all count.
What color should my urine be?
Pale yellow or clear urine is a sign of good hydration. Dark yellow or amber means you need more water. Completely clear may mean you're overhydrating slightly, which is usually harmless but can be adjusted.