Water Intake Calculator
Calculate your daily water intake based on weight, activity level, climate, and lifestyle factors. Accounts for exercise duration, caffeine and alcohol consumption, pregnancy, and breastfeeding. Visual glass and bottle counter, hourly drinking schedule, and hydration tips. Supports metric and imperial units.
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Unit System
Your Details
Adjustment Factors
Your Daily Water Goal
118 oz
3.5 liters
14.8
glasses (8 oz)
7.0
bottles (500ml)
🥤 Glasses of Water (15 × 8 oz)
🧴 Water Bottles (7 × 500ml)
Hourly Drinking Schedule
7.4 ozper waking hour
Based on 16 waking hours per day, aim to drink about 7.4 oz (218 ml) every hour. That's roughly 4 sips per hour.
Intake Breakdown
Base (body weight)+75 oz (2.22 L)
Activity level+15 oz (0.44 L)
Climate adjustment+0 oz (0.00 L)
Exercise+12 oz (0.35 L)
Caffeine offset+16 oz (0.47 L)
Alcohol offset+0 oz (0.00 L)
Pregnancy / nursing+0 oz (0.00 L)
Total118 oz (3.5 L)
💡 Tips for Staying Hydrated
- 💧Start your day with a glass of water before coffee or breakfast.
- 💧Keep a reusable water bottle with you throughout the day.
- 💧Set reminders on your phone to drink water every hour.
- 💧Eat water-rich foods like cucumbers, watermelon, and oranges.
- 💧Drink a glass of water before each meal to aid digestion.
- 💧Replace sugary drinks with water or sparkling water.
- 💧Track your intake with a water tracking app or journal.
- 💧Flavor your water with lemon, lime, or fresh fruit slices.
- 💧Drink extra water during and after exercise.
- 💧If your urine is dark yellow, you need more water.
How to Use
- Enter your value in the input field
- Click the Calculate/Convert button
- Copy the result to your clipboard
Frequently Asked Questions
- How much water should I drink per day?
- A common guideline is to drink half your body weight (in pounds) in ounces of water per day. For a 150 lb person, that is about 75 oz (2.2 liters). However, actual needs vary based on activity level, climate, exercise duration, caffeine and alcohol intake, and whether you are pregnant or breastfeeding. Use our calculator for a personalized recommendation.
- Does coffee count toward daily water intake?
- Coffee and tea do contribute to your total fluid intake since they are mostly water. However, caffeine is a mild diuretic, meaning it can increase urination and slightly reduce net hydration. For every caffeinated beverage, drinking an extra 8 oz of water is recommended to offset the diuretic effect. Our calculator accounts for caffeine servings in its adjustment factors.
- How does exercise affect water needs?
- Exercise increases water loss through sweat. The American College of Sports Medicine recommends drinking about 12 oz of water for every 30 minutes of exercise. For intense or prolonged activity (over 60 minutes), consider sports drinks with electrolytes. Our calculator adds water based on your daily exercise duration.
- Why do pregnant and breastfeeding women need more water?
- Pregnant women need extra water to support increased blood volume, amniotic fluid, and fetal development — typically an additional 16 oz (0.5 L) per day. Breastfeeding women need even more — about 32 oz (1 L) extra per day — since breast milk is approximately 87% water. Dehydration during pregnancy or nursing can affect milk supply and overall health.
- How does climate affect water intake needs?
- Hot and humid climates increase water loss through sweat, requiring an additional 16+ oz (0.5 L) per day. Cold climates may slightly reduce needs, but dry winter air and heated indoor environments can still cause dehydration. High altitude also increases water loss through faster breathing and increased urination.
- What are signs of dehydration?
- Common signs include dark yellow urine, dry mouth, fatigue, headache, dizziness, and decreased urine output. Mild dehydration (1-2% body weight loss) can impair concentration, mood, and physical performance. Severe dehydration requires medical attention. A simple check: if your urine is pale yellow to clear, you are well hydrated.
- Can I drink too much water?
- Yes, overhydration (hyponatremia) occurs when you drink so much water that sodium levels in your blood become dangerously low. This is rare but can happen during extreme endurance events. Symptoms include nausea, headache, confusion, and in severe cases, seizures. For most people, drinking to thirst and following guidelines based on body weight is safe.