Water Intake Calculator

A common guideline is to drink half your body weight (in pounds) in ounces of water. For a 160-lb person, that is about 80 ounces or 10 glasses per day. Activity level and climate can increase this by 20-40%. The Institute of Medicine suggests about 3.7 liters for men and 2.7 liters for women from all beverages and food.

Yes. While caffeine has a mild diuretic effect, the water content in coffee and tea still contributes to your daily hydration. However, plain water is the best choice for hydration. Sugary drinks and alcohol do not hydrate as effectively.

Exercise increases water loss through sweat. For every hour of moderate exercise, you need an additional 12-16 ounces of water. Intense exercise in hot conditions may require even more. The calculator accounts for general activity levels but individual needs vary.

Common signs include thirst, dark yellow urine, dry mouth, fatigue, dizziness and headache. Mild dehydration can affect mood and cognitive performance. Aim for pale yellow urine as a sign of adequate hydration.

Yes. Drinking excessive amounts of water in a short period can cause hyponatremia (low blood sodium), which is dangerous. Spread your intake throughout the day rather than drinking large amounts at once. Follow your thirst and the calculator guidelines.