Daily Water Intake Calculator

Follow these steps to calculate your daily water needs:

1. Enter your body weight in pounds.
2. Select your typical daily activity level.
3. Choose the climate you live or work in.
4. Optionally, enter your average daily exercise duration in minutes for a more precise recommendation.

The calculator will display your recommended daily water intake in ounces, liters, cups, and water bottles, along with an hourly intake suggestion to help you pace your hydration throughout the day.

A water intake calculator estimates how much water you should drink each day based on your individual characteristics and lifestyle. Proper hydration is essential for nearly every bodily function, including temperature regulation, joint lubrication, nutrient transport, and waste removal.

While the popular advice of "8 glasses a day" is a reasonable starting point, individual water needs vary significantly based on body size, activity level, climate, and exercise habits. This calculator provides a personalized recommendation tailored to your specific situation.

The water intake formula used by this calculator:

• Base intake: Body weight (lbs) × 0.5 = ounces of water per day
• Activity adjustment: +12 oz for moderate, +24 oz for active, +36 oz for very active
• Climate adjustment: +20% for hot and humid climates
• Exercise adjustment: +12 oz per 30 minutes of daily exercise

These adjustments are cumulative, so someone who is very active in a hot climate with daily exercise will have significantly higher water needs than a sedentary person in a temperate climate.

Example 1: A 160 lb person with moderate activity in a temperate climate exercising 30 min/day: Base = 80 oz + 12 oz (moderate) + 12 oz (exercise) = 104 oz (3.1 L) per day.

Example 2: A 200 lb very active person in a hot climate exercising 60 min/day: Base = 100 oz + 36 oz (very active) + 24 oz (exercise) = 160 oz × 1.2 (hot) = 192 oz (5.7 L) per day.