Stay hydrated! Calculate your daily goal.
This equals about 0 glasses (250ml).
Adequate hydration is essential for health, concentration, and physical performance. Our Water Intake Calculator determines your individual daily needs based on weight and activity level.
Base Need = Body Weight (lbs) × 0.5-0.6 oz
Or: Body Weight (kg) × 30-35 ml
Exercise Addition = 16-32 oz per hour of activity
Example: 165 lbs, 60 min exercise
→ Base: 165 × 0.5 = 82 oz
→ Exercise: +24 oz
→ Total: ~106 oz (~13 glasses)
Normal State: 0.5-0.6 oz per lb body weight
Exercise/Heat: +16-32 oz per hour
Illness/Fever: +16 oz per degree of fever
Pregnancy: +10 oz daily
Breastfeeding: +24 oz daily
Minimum: 64 oz (8 cups) absolute minimum
Yes! The diuretic effect of caffeine is minimal at moderate consumption (3-4 cups). Coffee and tea count toward fluid balance. Soups, fruits, and vegetables also contribute (about 20% of needs).
Yes, but it's rare. Water intoxication (hyponatremia) can occur with extreme drinking (>1.5 gallons in a short time). The body can process max 27-34 oz per hour. Spread your intake throughout the day.
Signs: Dark urine (should be light yellow), headaches, fatigue, dry lips, dizziness, reduced concentration. Thirst is already a late signal – drink regularly before you feel thirsty.
Yes, indirectly! Water has zero calories, can reduce hunger, and slightly boost metabolism. A glass of water before meals can help you eat less. But water alone doesn't melt fat.
Pro Tip: The simplest hydration check: Your urine should be light yellow to nearly colorless. Dark urine = drink more!
The human body consists of approx. 60% water. Even a fluid loss of 2% can reduce concentration and performance.
The Rule of Thumb: Drink enough to compensate for your weight and activity level.