Find your daily water intake based on body weight and activity level
Get a personalized hydration goal in ounces or liters and adjust for exercise and hot...
A general rule is 30-35ml per kg of body weight, or roughly half your body weight (lbs) in ounces. The National Academies recommend about 3.7 liters (125 oz) for men and 2.7 liters (91 oz) for women total daily water from all sources. Our calculator adjusts this baseline for your weight and activity level.
Yes, but pure water is best. While caffeine has a mild diuretic effect, research shows the water content in coffee and tea still contributes net hydration. Water, herbal tea, and low-sugar beverages count most toward your daily goal.
Yes. During exercise you lose water through sweat — roughly 0.5-1 liter per hour of moderate exercise. Add 1.5-2.5 cups (350-600ml) per 30 minutes of exercise. In hot climates or during intense workouts, increase further. Use the Activity adjustment in this calculator to account for your exercise level.
Yes! In guest mode, you can export your calculations to JSON format. Sign in is required for PDF and CSV export. Click the export button to download your results. This is perfect for record-keeping, sharing with others, or importing into other tools.
Yes! Your calculation history is automatically saved. Guest users can save up to 50 calculations per workspace locally. Sign in for free to save up to 100 calculations per workspace, with access from any device when logged in.
Absolutely! The Water Intake Calculator is completely free with no sign-up required. Create a free account to unlock additional features like more calculation history, multiple workspaces, and the ability to access your saved data from any device.
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