⚙️ Your details
💧 Your daily target
Enter your details and click Calculate to see your daily hydration target.
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oz per day
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Base (weight)
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Activity addition
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Climate adjustment
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Pregnancy/nursing
That's roughly — glasses of water (8 oz each)
💡 Hydration tips
Drink a glass of water first thing in the morning before coffee.
Carry a 32 oz water bottle — aim to finish it twice a day.
Eat water-rich foods: cucumber, watermelon, celery, oranges.
Set a reminder every 2 hours to take a drink.
Formula: Base = bodyweight (lbs) × 0.5 oz. Adjustments added for activity, climate, and pregnancy per NASEM dietary reference intakes. Individual needs vary — thirst and urine color are also reliable guides.