Water Intake Calculator
How much water to drink per day
Estimate your daily water target from your body weight and exercise time — in ounces, cups and liters.
A simple guide
A common starting point is about half an ounce of water per pound of body weight, plus roughly 12 oz per 30 minutes of exercise. Hot climates and high altitude increase your needs.
Frequently asked questions
How much water should I drink a day?
Often around half your body weight (lb) in ounces, adjusted up for exercise and heat — but thirst and urine color are good day-to-day guides.
Can I drink too much water?
Rarely, but yes — extreme overconsumption can dilute sodium. Spread intake across the day.