Calculate your recommended daily water intake based on body weight, exercise, and climate.
Measurement System:
Your Daily Water Target
90oz
Base Intake (Body Weight)
90
oz
Exercise Addition
24
oz
Climate Adjustment
+18
oz
8 oz Glasses
11
glasses per day
Your Daily Water (8 oz glasses)
Understanding Your Water Needs
Why hydration matters: Water is essential for nearly every bodily function - regulating temperature, transporting nutrients, removing waste, and lubricating joints. Even mild dehydration can affect energy, mood, and cognitive performance.
Signs of good hydration: Light yellow or clear urine, rarely feeling thirsty
Signs of dehydration: Dark urine, headaches, fatigue, dry mouth
Tip: Drink water before you feel thirsty - thirst means you're already mildly dehydrated
References: National Academies of Sciences, American College of Sports Medicine (ACSM), Mayo Clinic hydration guidelines.