Find out how much water you should drink daily based on your weight, activity level, and climate. Get your personalized hydration goal in liters, ounces, and cups.
Liters
3.4 L
Fluid Ounces
114 fl oz
Cups (8 oz)
14.3 cups
Water Bottles (500 mL)
6.7 bottles
Your goal
That equals approximately:
7
500mL bottles
14
8 oz glasses
4.5
large bottles (750mL)
114
fluid ounces
Aim for ~7 fl oz (211 mL) per waking hour
You need 6.7 bottles of 500mL to hit your daily goal of 3.4L
You need 14.3 glasses to reach 114 fl oz
15
8oz glasses
114
fl oz total
3.4
liters
Target: ~7 fl oz (211 mL) per waking hour across 16 hours
6-8 AM
Morning
Start with 1-2 glasses upon waking to rehydrate after sleep
8-10 AM
Mid-Morning
Drink before and during your morning routine or commute
10 AM-12 PM
Late Morning
Keep water at your desk and sip regularly
12-2 PM
Lunch
Drink a glass before and during your meal
2-4 PM
Afternoon
Combat the afternoon slump with water instead of caffeine
4-6 PM
Pre-Dinner
Hydrate before evening exercise if applicable
6-8 PM
Dinner
Include water with your evening meal
8-10 PM
Evening
Taper off to avoid disrupting sleep
Water makes up about 60% of your body weight and is essential for nearly every bodily function. Proper hydration supports digestion, nutrient absorption, temperature regulation, joint lubrication, and cognitive function. Even mild dehydration (1-2% body weight loss) can impair mood, concentration, and physical performance.
The general recommendation is about 3.7 liters (125 oz) for men and 2.7 liters (91 oz) for women from all beverages and food. However, individual needs vary based on body weight, activity level, climate, and diet. This calculator provides a personalized estimate based on your specific factors.
Yes, coffee and tea count toward your daily fluid intake. While caffeine has a mild diuretic effect, the water content more than compensates. However, very high caffeine intake (over 500mg/day) can increase fluid loss. Water and herbal teas are still the best choices for hydration.
Common signs include dark yellow urine, dry mouth, fatigue, headache, and dizziness. A simple test: if your urine is pale yellow to clear, you are likely well hydrated. Dark yellow or amber urine indicates you need more fluids.
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