Calculate Your Daily Water Intake

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Why Staying Hydrated Matters

Proper hydration supports every function in your body — from metabolism and muscle recovery to brain focus and digestion. Studies show that even mild dehydration can lower energy levels and impair focus. Use this tool to maintain your body’s natural balance and improve performance throughout the day.

Tips to Stay Hydrated

• Start your day with one glass of water before coffee.
• Drink 1 cup before each meal to support digestion.
• Carry a reusable bottle to track intake easily.
• Eat water-rich fruits like cucumber, melon, and oranges.

FAQs

How much water should I drink per day by weight?
A simple rule is 0.67 ounces per pound of body weight — or about half your weight in ounces daily.

Can you drink too much water?
Yes, excessive intake may cause hyponatremia (low sodium). Always drink steadily throughout the day, not all at once.

How does hydration help with muscle growth?
Water helps transport nutrients to muscles, improves endurance, and reduces fatigue during workouts.

How much water do athletes need?
Active individuals or those in hot climates may need 1.5x their base hydration level.