Start with one glass
Drink after waking or with breakfast to create an easy anchor.
Nutrition Tools
Water Intake Calculator
Estimate a practical hydration target based on body size and activity.
Useful when you want a basic hydration estimate that considers body size and activity time.
Free to use
Instant result
Practical next steps
Step 1
Calculate your starting point
Before you calculate
- Use your body weight in kilograms.
- Enter a realistic average for active minutes per day.
- Hot weather, sweat rate, and diet can push needs higher.
Make hydration automatic
Easy ways to reach your target
Your estimate can include plain water, other drinks, and water-rich foods. Needs rise with heat and sweat.
Pair a drink with food
A glass at each meal covers a meaningful part of the day.
Use water-rich produce
Soups, cucumber, citrus, melon, berries, and yogurt all contribute.
Replace sweat losses
Drink around activity and consider electrolytes for longer, hotter sessions.