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Water Intake Calculator

Calculate your optimal daily water intake for proper hydration.

Sedentary - Little or 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
Athlete - Very intense training

Hydration Tips

  • Drink water first thing in the morning
  • Carry a water bottle throughout the day
  • Drink before, during, and after exercise
  • Eat water-rich foods (fruits, vegetables)
  • Light yellow urine indicates good hydration
  • Increase intake when sick or in hot weather
Note: About 20% of daily water intake comes from food. This calculator accounts for total fluid needs.

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