Water Intake Calculator
Headaches? Fatigue? Brain fog? You might just be thirsty. Calculate your personalized daily hydration goal to keep your body running at 100%.
Daily Goal
Approx. 11 glasses (8oz each)
The Essence of Life
Your body is roughly 60% water. It uses fluids to regulate temperature, cushion joints, and transport nutrients. Yet, most of us walk around in a state of chronic mild dehydration, relying on thirst signals that often arrive too late.
Our Water Intake Calculator provides a scientific baseline. Instead of guessing, you get a targeted number in ounces or liters to aim for every day.
How We Calculate It
The basic formula is simple but effective:
If you weigh 160lbs, your baseline is 80oz. Then, we add roughly 12oz for every 30 minutes of exercise to compensate for sweat loss.
Signs of Dehydration
Don't wait until your mouth is dry. Watch for these subtler signs:
- Dark Urine: Your goal is pale yellow (like lemonade). Dark yellow (like apple juice) means drink up.
- Fatigue: A 2% drop in hydration can trigger a noticeable drop in energy and focus.
- Hunger Pangs: Thirst is often mistaken for hunger. Drink a glass before reaching for a snack.
Athletic Performance
Proper hydration prevents cramps and keeps your heart rate lower during intense exercise.
Skin Health
Well-hydrated skin looks plumper and more radiant. Chronic dehydration can accentuate fine lines.
Kidney Function
Water helps dilute minerals in your urine that can otherwise crystallize into painful kidney stones.
Frequently Asked Questions
Does food count?
Yes! About 20% of your daily water intake comes from food. Fruits like watermelon, cucumbers, and oranges are basically edible water.
Should I drink alkaline water?
For most people, plain tap or filtered water is perfectly fine. Your body is excellent at regulating its own pH levels without expensive specialty waters.
How much is a "cup"?
In the US, 1 cup is 8 fluid ounces (approx 240ml). A standard plastic water bottle is usually 16.9oz (roughly 2 cups).
Medical Consideration
People with heart failure or kidney disease may need to RESTRICT fluid intake. Always follow your doctor's specific advice.
Data Privacy
We do not store your data. This tool runs entirely in your browser.