Daily Water Intake Calculator

How to use this calculator

1. Enter your bodyweight, daily exercise minutes, and climate.
2. We calculate baseline intake, add workout water, then boost for hot/humid conditions.
3. See suggested ounces, cups, and liters per day.

Inputs explained

Body weight

Your weight in pounds to set the hydration baseline.

Daily exercise

Minutes of moderate/vigorous activity to add extra water.

Climate

Choose hot/humid to add a 10% hydration buffer.

When to use it

• Planning daily hydration for training blocks or long workdays.
• Adjusting intake on hot days to prevent dehydration.
• Keeping a simple water goal in cups/liters without doing math each morning.

Tips & cautions

• Spread intake through the day rather than chugging at once.
• Increase hydration on high-sodium diets or if you consume alcohol/caffeine heavily.
• Pair this with electrolyte guidance for long endurance sessions.
• General guidance only—medical conditions may require different fluid targets.
• Does not account for altitude or individualized sweat rates.
• Large bodies of water from foods are not included; adjust based on your diet.

Worked examples

Deep dive

FAQs

Does food count?

Some water comes from food but aim to hit this intake via beverages.

Is this medical advice?

No. Adjust for kidney or heart conditions per your doctor’s guidance.

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