Free Water Intake Calculator
Hydration is one of the most overlooked aspects of fitness and overall health. This calculator estimates your daily water intake requirement based on body weight, exercise duration and your climate.
Calculate Your Daily Water Intake
Enter your details to get your personalized daily hydration target.
Hydration Tips
Start your day hydrated
Drink a glass of water first thing in the morning before coffee or food.
Set reminders
Use your phone to set hourly reminders to drink water throughout the day.
Drink before meals
A glass of water 20–30 minutes before meals aids digestion and may reduce overeating.
Monitor your urine
Pale yellow is the goal. Dark yellow means drink more. Very pale or clear may mean too much.
Hydrate around exercise
Drink 500ml before training, sip during, and rehydrate after based on how much you sweat.
Count food sources
Many fruits and vegetables contain significant water — these contribute to your daily intake.
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Related Reading
Hydration and Athletic Performance: What the Science Says →
Frequently Asked Questions
Medical Disclaimer: Water intake recommendations are general estimates. Individual needs vary based on health conditions. Full disclaimer →