Hydration calculator with water bubbles

Daily Water Intake Calculator

Use this water calculator to determine how many ounces of water you’re recommended to drink each day, to quench thirst, support digestion, boost energy, and keep your skin glowing.

Gender

How old are you?

How tall are you?

Weight

Which best describes your climate?

How often do you workout?

Hydrating Beverages To Quench your Thirst

When plain water feels boring, these hydrating drinks save the day. Each recipe is packed with nutrition to help your body actually absorb the water you’re drinking, so you feel refreshed instead of sluggish. Let's hit your hydration needs today!

Two women running in the first with water bottles in their hands to monitor their water intake.

Why Hitting Your Hydration Goal Matters

Athletes aren't the only ones who benefit from drinking the proper amount of water for their body size. We all can see huge shifts in our overall wellness when we hit our recommended water intake needs.

  • Optimized energy & focus: Dehydration can sap your energy, turn your urine dark, leave you feeling foggy, and even trigger midday slumps. Drinking enough water keeps oxygen flowing to your brain and muscles, so you power through your to‑do list.
  • Better digestion & detoxification: Water helps break down food, absorb nutrients, and flush out waste via sweat and urine. Sufficient fluids support your kidneys and prevent constipation. Fiber may be king, but water is the queen!
  • Healthy skin & joints: Hitting your daily water needs plumps up skin cells for a healthy glow and cushions joints—perfect for runners, yogis, and anyone who wants to keep moving comfortably.
  • Weight management: Sometimes thirst masquerades as hunger. Keeping a water bottle or hydrating beverages by your side can suppress appetite, promote weight loss and support a healthy metabolism.

5 Signs of Mild Dehydration

Use the Water Intake Calculator as a recommendation— yet don't let it override your body's natural ability to let you know when it's thirsty. If your throat’s dry, urine is starting to look like whiskey, low energy, confusion, headache, high blood pressure, lips are cracked are all ways your body is telling you: I need to drink a glass of water.

Water bottle and glass of water on tables to show ways to stay hydrated.

Tips to Get The Proper Amount of Water

Adequate hydration fuels your energy for chasing adventures or blending smoothies. Here are simple ways to drink more without boredom.

  1. Carry a reusable 1 liter bottle: Keep it visible—aim for half your body weight in ounces daily. Infuse with cucumber, lemon or a splash of fruit juice for flavor.
  2. Eat water-rich foods: Watermelon, cucumber, oranges, and strawberries provide additional fluids while satisfying hunger. Make a broth-based soup for lunch to increase water intake and minimize sweet drinks.
  3. Set phone reminders: Sip every hour. Track intake with an app for progress over perfection.
  4. Swap soda for herbal tea or coconut water: Both quench thirst with electrolytes, minus the sugar crash.
  5. Blend hydration smoothies: Coconut water base, spinach, frozen berries, and water-rich vegetables can help you hit your daily intake with ease.
Woman in workout clothes outside drinking from a water bottle.

How Daily Water Intake Calculator Works

We’re juggling careers, family, and everything in between—yet most days the only thing we’re refilling is our coffee mug. Let’s change that. Use this hydration calculator to find out how much water your body needs, based on the Dietary Reference Intakes (DRIs) estimates from the National Academies of Sciences, Engineering, and Medicine.

  • Gender: Choose male or female. If you select “female,” you’ll see an extra question about pregnancy or breastfeeding status. (The Institute of Medicine recommends adding an extra 10–24 oz of fluids daily for pregnant women to support you and baby.)
  • Age: Enter your age in years. Special pediatric guidelines kick in for teens under age 14.
  • Height & Weight: We convert your height (feet + inches) and body weight (pounds) into a recommended baseline volume from your body mass calculation.
  • Climate: Living somewhere hot? It tacks on 12 oz so you don’t end up a raisin. Extra water is key! In cold climates, water consumption can be less.
  • Activity level: From “couch potato” to “daily spin class”—physical activity adds 0–16 oz so you’re not parched after leg day.
  • Make adjustments before hitting Calculate. Then you’ll see your personalized daily fluid intake in ounces. Remember: these are general guidelines — your needs will vary based on high altitude, kidney health, nutritional needs and lifestyle choices. Consult your physician if you have any questions or concerns.