Water Intake Calculator

Find your optimal daily hydration target based on your body, activity, and environment.

Body Weight

Base formula: half your bodyweight (lbs) in ounces

Activity Level

Climate

Caffeine (cups/day)

+4 oz per cup of coffee or tea

Alcohol (drinks/week)

+8 oz per drink (averaged daily)

Sauna / Hot Tub UseAdds +16 oz per session for sweat loss

Cold Plunge / Ice BathAdds +8 oz for cold-exposure fluid needs

PregnantAdds +24 oz for increased blood volume

BreastfeedingAdds +32 oz for milk production