Water Intake Calculator
Calculate your daily water needs based on weight and activity.
Why Hydration Matters
Water makes up about 60% of your body weight. Every system in your body needs water to function—it flushes toxins, carries nutrients to cells, and provides a moist environment for ear, nose and throat tissues.
Factors Influencing Water Needs
- Exercise: You lose water when you sweat. You need to drink extra water to cover the fluid loss.
- Environment: Hot or humid weather can make you sweat and requires additional fluid intake. High altitudes also increase dehydration.
- Overall Health: Your body loses fluids when you have a fever, vomiting, or diarrhea.
- Pregnancy & Breastfeeding: Women who are pregnant or breast-feeding need additional fluids to stay hydrated.
Signs of Dehydration
Don't wait until you are thirsty to drink. Thirst is a sign you are already dehydrated. Other signs include dark yellow urine, fatigue, dizziness, and confusion. Aim for pale yellow urine.