Free Water Intake Calculator
Calculate your recommended daily water intake based on body weight, activity level, climate, and lifestyle factors. Get a personalized hydration schedule to stay optimally hydrated.
1. Your Body Weight
2. Activity Level
3. Your Climate
4. Additional Factors
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Frequently Asked Questions
How much water should I drink per day?
The general recommendation is about 35ml per kg of body weight (or roughly half your body weight in ounces). For a 70kg (154lb) person, that is about 2.5 liters (84oz). However, individual needs vary based on activity level, climate, diet, and health conditions.
Does coffee and tea count toward water intake?
Yes, coffee and tea do contribute to your daily fluid intake. Moderate caffeine consumption (up to 400mg or about 4 cups of coffee) does not cause dehydration in habitual drinkers. However, caffeine is a mild diuretic, so very high intake (5+ cups) may require extra water to offset.
What are the signs of dehydration?
Early signs include thirst, dark yellow urine, dry mouth, fatigue, and headaches. More severe dehydration can cause dizziness, rapid heartbeat, sunken eyes, and confusion. A simple check: your urine should be pale yellow. If it is dark yellow or amber, you likely need more water.
Can you drink too much water?
Yes, overhydration (hyponatremia) can occur when you drink excessive water too quickly, diluting sodium levels in your blood. This is rare but can be dangerous. Symptoms include nausea, headaches, confusion, and in extreme cases, seizures. Spread your intake throughout the day and listen to your body.
Should I drink more water during exercise?
Yes. The American College of Sports Medicine recommends 500ml (17oz) 2 hours before exercise, 200-300ml every 15-20 minutes during exercise, and 500-700ml for every 0.5kg (1lb) of body weight lost through sweat. For intense exercise lasting over an hour, consider an electrolyte drink.