Daily Water Intake Calculator
Find your daily water target based on weight, activity, climate, and goals.
Daily Water Intake Calculator
Find your recommended daily water target based on weight, activity, climate, and goals.
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Calculate
Use your morning weight for consistency.
Minutes of moderate-to-intense activity per day.
Heat and humidity increase fluid needs.
Higher performance or cutting phases may need more fluids.
Recommendation
Daily Water Target
2.89 L
12 cups • 98 oz
Breakdown
- Base need2.54 L
- Activity boost0.35 L
- Climate boost0.00 L
- Goal adjustment0.00 L
Hydration tips
- Sip steadily through the day instead of chugging at once.
- Use electrolytes if sweating heavily or training >60 minutes.
- Drink a glass with each meal to spread intake evenly.
Quick targets
- 500 ml bottles5.8 bottles
- 16 oz bottles6.1 bottles
- Per meal target0.96 L
Daily Water Target
2.89 L
12 cups (98 oz)
When to use this target
- Hot days, long flights, or time in the sun.
- Pre/post workout hydration planning.
- Keeping intake consistent during weight loss.
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