Hydration Calculator

Get personalized daily water intake recommendations based on your activity level, environment, and body metrics

Your Information

Weight

Age

Gender

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Activity Level

Sedentary (little to no exercise) Lightly Active (light exercise 1-3 days/week) Moderately Active (moderate exercise 3-5 days/week) Very Active (hard exercise 6-7 days/week) Extremely Active (very hard exercise, physical job)

liters per day

8oz Cups

Water Bottles

Glasses

Active Hours

Hydration Level:

Optimal

Daily Hydration Schedule

Hydration Tips & Best Practices

Start Your Day with Water

Drink a glass of water first thing in the morning to rehydrate after sleep and kickstart your metabolism.

Drink Before Meals

Have a glass of water 30 minutes before meals to aid digestion and prevent overeating.

Hydrate Around Workouts

Drink 500ml 2 hours before exercise, 250ml every 20 minutes during, and 500ml after your workout.

Carry a Water Bottle

Keep a reusable water bottle with you throughout the day as a visual reminder to drink regularly.

Benefits of Proper Hydration

Improved Cognitive Function

Proper hydration enhances focus, concentration, and mental clarity.

Enhanced Physical Performance

Optimal hydration improves endurance, strength, and recovery during exercise.

Weight Management

Water helps control appetite, boost metabolism, and reduce calorie intake.

Toxin Elimination

Adequate water intake helps flush waste products and supports kidney function.