Calculate your daily water needs based on body weight, activity level, climate, and personal factors. Get an hourly drinking schedule for optimal hydration.
Enter your details to get a hydration plan
Based on the 35ml/kg guideline common in clinical practice. The US National Academies recommends a fixed 3.7L/day for men and 2.7L for women as a general target — your personalized result may differ from this fixed benchmark.
In hot weather, you lose 0.5–1.5L extra through sweating. Athletes can lose 2–3L per hour during intense training. Replace every 500ml sweat loss with at least 600ml water (accounting for urine loss).
About 20% of daily water intake comes from food — fruits, vegetables, soups, and cooked grains. Cucumbers, watermelon, and lettuce are 90%+ water. Total water intake includes all beverages and food sources.
Mild: dark yellow urine, thirst, slight headache. Moderate: fatigue, reduced concentration, dizziness. Severe: rapid heartbeat, confusion, inability to sweat. Thirst is already a sign of mild dehydration — don't wait to feel thirsty.
Common questions about Water Intake calculations
Explore other health tools