Daily Water
Intake Calculator
Calculate exactly how much hydration your body needs. This tool factors in your weight and exercise intensity to provide a personalized water target.
Why Is Hydration Important?
Water is essential for nearly every function in the human body. It regulates body temperature, keeps joints lubricated, prevents infections, delivers nutrients to cells, and keeps organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.
How Much Should You Drink?
The common advice of “8 glasses a day” is a good starting point, but it doesn’t account for individual differences. Your hydration needs depend heavily on your body weight and how much you sweat during exercise. Our calculator uses a baseline of 0.033 liters per kilogram of body weight, adding 0.35 liters for every 30 minutes of exercise.