Daily Water Intake Calculator
Find out how much water you should drink each day based on your weight, activity level, and environment.
Recommended Daily Water Intake
Why Daily Water Intake Matters
Water is essential for nearly every bodily function—temperature regulation, nutrient transport, joint lubrication, digestion, and even mood and mental clarity. Proper hydration improves energy levels, skin health, digestion, and can help with weight management.
How Much Water Do You Need?
While “8 glasses a day” is a common rule of thumb, actual hydration needs vary based on individual factors including:
- Body weight
- Physical activity level
- Climate and environment
- Health conditions and medications
- Pregnancy or breastfeeding status
General Water Intake Guidelines
- Men: ~3.7 liters (125 oz) per day
- Women: ~2.7 liters (91 oz) per day
- Active individuals may need 1-2 liters more depending on sweat loss
Hydration Tips
- Start your day with a glass of water
- Drink water before meals
- Carry a refillable water bottle
- Add lemon or mint for flavor
- Track intake using an app or schedule
Signs of Dehydration
- Dark yellow urine
- Dry mouth or lips
- Headaches or dizziness
- Fatigue or brain fog
- Reduced urination frequency
Frequently Asked Questions
Should I only drink when I’m thirsty?
Thirst is a late indicator. Ideally, drink water throughout the day—even if you’re not thirsty.
Can you drink too much water?
Yes, excessive intake can cause a rare condition called hyponatremia (low sodium). Stick to calculated needs unless advised otherwise.
Do tea or coffee count toward water intake?
Yes. While they are diuretics, moderate consumption still contributes to hydration.
What about water from food?
Fruits, vegetables, soups, and broths provide around 20% of daily water intake on average.
How do I know if I'm drinking enough?
Check urine color—it should be light yellow. Clear means you're likely overhydrated; dark means drink more.