💧 Water Intake Calculator
Find out how much water you should drink daily based on your body and lifestyle.
Older adults need extra attention to hydration
Men generally need slightly more water
High protein = more water needed for kidneys
Baseline Minimum
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oz / day
Your Recommended
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oz / day
That's About
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standard water bottles (16.9 oz / 500 mL)
How We Calculated This
What Counts Toward Your Water Goal?
✅ These Count
- Plain water (still or sparkling)
- Zero / low-calorie flavored water
- Black coffee
- Unsweetened tea
- Diet drinks (0 cal)
❌ Don't Count These
- Milk (it's a calorie source)
- Juice or regular soda
- Protein shakes & smoothies
- Sweetened coffee drinks
- Alcohol (dehydrates you)
Signs You're Not Drinking Enough
- Dark yellow urine — aim for a pale straw color
- Frequent headaches or brain fog
- Feeling hungry right after eating (thirst mimics hunger)
- Low energy and fatigue during workouts
- Dry skin, lips or mouth
- Muscle cramps or poor recovery after training
Remember: These are guidelines, not exact science. Listen to your body. A good check is your urine color — aim for pale straw. If it's dark yellow, drink more. If you're on a high-protein diet, your kidneys are working harder to process nitrogen byproducts, so adequate water is especially important to keep them healthy.
Pro Tip: Front-load your water intake early in the day. Carry a large bottle and sip consistently rather than chugging large amounts at once.
Pro Tip: Front-load your water intake early in the day. Carry a large bottle and sip consistently rather than chugging large amounts at once.