Calculate your daily water needs for optimal hydration
Enter your information to calculate your daily water needs
Water is essential for virtually every bodily function. Proper hydration improves energy levels, cognitive function, physical performance, and digestion. Even mild dehydration (1-2% body weight loss) can impair mood and concentration.
For complete nutrition optimization, pair hydration tracking with the Recipe Nutrition Calculator to log meals and hit your daily macro targets.
| Activity Level | ml per kg | Example (70kg) |
|---|---|---|
| Sedentary | 33 ml/kg | 2.3 L |
| Light Activity | 37 ml/kg | 2.6 L |
| Moderate Activity | 40 ml/kg | 2.8 L |
| Very Active | 44 ml/kg | 3.1 L |
| Extreme Activity | 48 ml/kg | 3.4 L |
Yes, overhydration (hyponatremia) can occur when you drink excessive water, diluting blood sodium levels. This is rare and typically only a concern during extreme endurance events. For most people, thirst is a reliable guide.
Yes! Caffeinated beverages do contribute to hydration. While caffeine has a mild diuretic effect, the water content more than compensates. However, water and herbal teas are the healthiest choices for hydration.
The simplest indicator is urine color. Pale yellow indicates good hydration, while dark yellow suggests you need more water. Other signs of dehydration include headaches, fatigue, dry mouth, and decreased concentration.
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