Water Intake Calculator
Find out exactly how much water you should drink each day. Based on your body weight, exercise, climate, and special conditions. See your target in liters, ounces, glasses, and a daily schedule.
Your daily water target
How much water should you drink?
The European Food Safety Authority recommends about 2.5 liters per day for men and 2.0 liters for women, including water from food (which provides about 20-30% of total intake). The US National Academies recommends 3.7 liters for men and 2.7 liters for women from all beverages and foods.
Factors that increase your water needs
Exercise: Add ~350ml for every 30 minutes of activity. Hot/humid climate: Add ~500ml for sweating. High altitude: Add ~500ml due to increased respiration and drier air. Pregnancy: Add ~300ml. Breastfeeding: Add ~700ml.
Signs you need more water
Dark yellow urine, headache, fatigue, dizziness, dry mouth, and reduced urine output are common dehydration signs. Aim for pale yellow or clear urine. If you feel thirsty, you're already mildly dehydrated — sip water throughout the day rather than drinking large amounts at once.
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