Water Intake Calculator
Adjust the inputs below to find your personalized daily water intake needs.
Adjust the inputs below to find your personalized daily water intake needs.
A common guideline is about 35–45 ml per kg (roughly half an ounce per lb). The calculator refines this based on age, activity, and climate.
Yes. Although caffeine is mildly diuretic, the hydration from the water in coffee or tea outweighs that effect for most people.
Yes. Intense exercise increases fluid losses through sweat; aim to add roughly 500–1000 ml (17–34 oz) per hour of strenuous activity depending on climate.
Yes. Extremely high intake in a short period can dilute blood sodium levels (hyponatremia). Stick within reasonable ranges unless directed by a professional.
Common signs include dark-yellow urine, dry mouth, headache, and fatigue. Severe dehydration requires medical attention.
Hot or humid environments increase sweat losses; cold climates can blunt thirst but still increase respiratory water loss. Adjust your intake accordingly.