Water Intake Calculator
Calculate your recommended daily water intake based on body weight and exercise.
Water Intake Calculator
Calculate your recommended daily water intake based on body weight and exercise.
Minutes of exercise per day (adds extra water)
Real-World Examples
160 lbs, 0 min exercise → 160 × 0.5
80 oz (10 cups)
180 lbs, 60 min exercise → 180 × 0.5 + 60 × 0.4
114 oz (14.3 cups)
140 lbs, 30 min exercise → 140 × 0.5 + 30 × 0.4
82 oz (10.3 cups)
Common Mistakes to Avoid
Drinking all the water at once
Fix: Spreading intake across the day is safer and more effective. Drinking large amounts rapidly can cause water intoxication (hyponatremia), a dangerous drop in blood sodium.
Ignoring water from food and other drinks
Fix: About 20% of daily water comes from food, and beverages like tea, coffee, and juice also count. The calculator estimates total fluid needs, not just plain water.
Using the same target for everyone
Fix: Water needs rise with heat, humidity, altitude, pregnancy, and breastfeeding. The weight-based formula is a starting point, not a rule — adjust based on thirst and urine color.