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Daily Water Intake Calculator
Calculate your recommended daily water intake based on your body and lifestyle
Free to use, no watermarks, runs in your browser—nothing uploads to our servers
Recommended Daily Water Intake
2.96
L
or 12 glasses (250ml each)
2965
milliliters
100
fluid ounces
12.5
cups (8 oz)
Hourly Target (8am - 8pm)
247ml
(8 fl oz or 1.0 cups) per hour
Suggested Hydration Schedule
💧
8:00 AM
250ml
💧
9:00 AM
250ml
💧
10:00 AM
250ml
💧
11:00 AM
250ml
💧
12:00 PM
250ml
💧
1:00 PM
250ml
💧
2:00 PM
250ml
💧
3:00 PM
250ml
💧
4:00 PM
250ml
💧
5:00 PM
250ml
💧
6:00 PM
250ml
💧
7:00 PM
250ml
Benefits of Proper Hydration
💧 Maintains body fluid balance
🧠 Improves brain function and mood
💪 Energizes muscles and reduces fatigue
✨ Keeps skin looking healthy
🫀 Helps heart pump blood more easily
🔥 Aids in weight management
🍽️ Supports healthy digestion
🌡️ Regulates body temperature
Tips for Staying Hydrated
- • Keep a reusable water bottle with you throughout the day
- • Drink a glass of water when you wake up
- • Set reminders on your phone or use a hydration tracking app
- • Drink water before, during, and after exercise
- • Eat water-rich foods (fruits and vegetables)
- • Drink more in hot weather or at high altitudes
- • Monitor urine color - pale yellow indicates good hydration
- • Don't wait until you're thirsty to drink water
Signs of Good Hydration
- • Pale yellow urine
- • Moist lips and mouth
- • Good energy levels
- • Clear thinking
- • Elastic skin
Signs of Dehydration
- • Dark yellow urine
- • Dry mouth or lips
- • Fatigue or dizziness
- • Headache
- • Decreased urination
Factors That Increase Water Needs
- • Pregnancy or breastfeeding: Increased fluid needs for mother and baby
- • Illness: Fever, vomiting, or diarrhea causes fluid loss
- • Medications: Some medications increase fluid loss
- • Alcohol or caffeine: Can have mild diuretic effects
- • High protein or fiber diet: Requires more water for digestion
Disclaimer: These recommendations are general estimates based on common formulas. Individual hydration needs can vary based on health conditions, medications, and other factors. If you have kidney problems, heart conditions, or are on fluid restrictions, consult with your healthcare provider for personalized hydration advice. Drinking too much water can also be harmful in some cases.
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