Water Intake Calculator

Your Personalized Hydration Goal

Proper hydration is key to good health, energy levels, and brain function. This calculator provides a personalized recommendation for your daily water intake based on a common formula that considers your body weight and adjusts for your level of physical activity.

The Formula Explained

The baseline recommendation is to drink approximately 2/3 of your body weight (in pounds) in ounces of water.

• Base Intake: Weight (lbs) * 0.67 Then, an additional amount is added to account for water lost through sweat during exercise. A common guideline is to add 12 ounces of water for every 30 minutes of exercise.
• Activity Adjustment: (Minutes of Exercise / 30) * 12 oz

How to Use the Calculator

1. Weight (lbs): Enter your current body weight in pounds.
2. Activity Level (mins/day): Enter the total number of minutes you exercise per day.
3. Calculate: The tool will provide your recommended daily water intake in both liters and ounces.

Real-World Example

A person weighs 150 lbs and exercises for 60 minutes per day.

• Base Intake: 150 * (2/3) = 100 oz
• Activity Adjustment: (60 / 30) * 12 = 2 * 12 = 24 oz
• Total Recommended Intake: 100 + 24 = 124 oz (which is approximately 3.7 liters).

Frequently Asked Questions (FAQ)

• Is this an exact scientific requirement? No, this is a general guideline. Your individual water needs can vary based on climate, health conditions, and diet. It's a good starting point, but listen to your body.
• Do other drinks count towards my water intake? Yes, fluids from other beverages (like tea and juice) and foods (like fruits and vegetables) also contribute to your total hydration. However, plain water is the best source of hydration.
• What are the signs of dehydration? Common signs include thirst, dark-colored urine, fatigue, dizziness, and headache. It's best to drink water consistently throughout the day to prevent dehydration.