Calculate your personalized daily water intake based on your weight, activity level, and climate. Get easy-to-follow hydration targets.
100 oz • 13 glasses
| Milliliters | 2,971 ml |
| Liters | 3.0 L |
| Fluid Ounces | 100 oz |
| 8 oz Glasses | 13 |
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Base = 35 ml × weight (kg)
+ adjustments for activity, climate, and pregnancy
The general guideline is 0.5–1 oz per pound of bodyweight (35 ml/kg). A 150 lb person needs roughly 75–150 oz per day.
Yes, caffeinated beverages contribute to hydration. The diuretic effect of caffeine is mild.
Signs: dark yellow urine, thirst, fatigue, headache, dry mouth. Pale yellow urine = good hydration.
Add 12–16 oz for every 30 minutes of moderate exercise.
Yes, overhydration (hyponatremia) can dilute sodium levels. This is rare but can affect endurance athletes.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.