Water Intake Calculator

Estimate daily water intake from body weight and exercise. Hydration needs vary, but a simple target can help build a consistent habit.

Daily hydration basics

Water supports temperature control, digestion, circulation and exercise performance. A practical hydration plan starts with body size and activity, then adjusts for weather, sweat rate, caffeine, alcohol, salt intake and medical guidance. Pale yellow urine can be a useful everyday signal for many people, though supplements and some foods can affect color.

You do not need to drink all your water at once. Spread fluids through the day, include water-rich foods like fruits and vegetables, and add extra fluids around workouts or hot conditions. People with kidney, heart or liver conditions should follow clinician instructions because fluid targets may need to be limited or carefully managed.

This calculator gives a general estimate only. Severe thirst, confusion, dizziness or signs of dehydration should be taken seriously.