Water Intake Calculator
Estimate how much water to drink each day based on your body weight, activity level, climate, and life stage. Track your target in ounces, liters, cups, and glasses.
Daily goal
104 oz
Milliliters
3076 mL
Liters
3.08 L
Cups
13.0 cups
About 14 glasses of water per day
Based on 8-ounce glasses. Sip consistently instead of trying to catch up all at once.
Hydration tracker
Check off each glass as you drink it.
0 of 14 glasses completed
Hydration tips
Signs of dehydration
- Dark yellow urine or going long stretches without peeing
- Dry mouth, headache, dizziness, or unusual fatigue
- Muscle cramps or feeling sluggish during workouts
When to drink more
- Before, during, and after exercise, especially in the heat
- When you are sick, traveling, or spending time at altitude
- If you are pregnant, breastfeeding, or eating a higher-fiber diet
How to Use
- Enter your weight and choose pounds or kilograms.
- Select the activity level that best matches your daily movement and workouts.
- Pick your climate and toggle pregnancy or breastfeeding if it applies.
- Review your daily water target and use the built-in glass tracker to stay on pace.
Frequently Asked Questions
How much water should I drink each day?
A common starting point is about half your body weight in ounces each day, then adjusting upward for exercise, heat, humidity, or pregnancy and breastfeeding. Your exact needs can vary with diet, medications, and health conditions.
Does coffee or tea count toward hydration?
Usually yes. Coffee, tea, milk, sparkling water, and other nonalcoholic drinks can contribute to your total fluid intake. Plain water is still a great default because it hydrates without added sugar or calories.
What are signs that I may need more water?
Dark urine, dry mouth, headaches, dizziness, fatigue, and poor workout performance are common signs that you may be underhydrated. Very pale urine all day can mean you are drinking more than you need.
Should I drink more water when exercising?
Yes. Sweating increases fluid losses, so workouts and physically demanding jobs usually call for more water than a sedentary day. Long or intense sessions may also require electrolytes in addition to fluids.