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Water Intake Calculator

Calculate how much water you should drink daily based on weight, activity, climate, and other factors.

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Your Details

Daily Water Target

Ounces

97 oz

Milliliters

2,869 ml

Cups

12.1

Liters

2.9

Hourly Target

6.1 oz / 179 ml per hour

Over 16 waking hours

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How to Use Water Intake Calculator

  1. 1

    Enter your weight

    Enter your weight in pounds or kilograms.

  2. 2

    Set activity level

    Enter how many minutes of exercise you do per day.

  3. 3

    Adjust for conditions

    Select climate and pregnancy status for accurate recommendations.

  4. 4

    View results

    See your daily water target in ounces, milliliters, cups, and liters.

Frequently Asked Questions

A good baseline is half your body weight (in pounds) in ounces. For example, a 160 lb person should drink about 80 oz (2.4 liters). Adjust up for exercise, hot weather, and pregnancy.

Yes, you should drink an extra 12 oz (350 ml) for every 30 minutes of exercise. During intense or prolonged exercise, consider adding electrolytes to prevent hyponatremia.

Yes, overhydration (hyponatremia) can be dangerous. Symptoms include nausea, headache, and confusion. Spread your water intake throughout the day rather than drinking large amounts at once.

Most beverages contribute to hydration, including tea and coffee (in moderate amounts). Water is still the best choice. Sugary drinks and excessive caffeine can have diuretic effects.