Estimate how much water to drink per day based on your body weight and exercise time, shown in liters, cups, and fluid ounces.
How it works
- Enter your body weight.
- Enter your typical daily exercise time in minutes.
- Review your recommended hydration target in liters, cups, and ounces.
Frequently asked questions
Is the 8-glasses rule real?
It is a rough rule of thumb. Actual needs scale with body size and activity, which is what this tool estimates.
Does coffee or tea count?
Mostly yes; the mild diuretic effect of caffeine is outweighed by the fluid. Water remains the best choice.
Can I drink too much?
Rarely, but overhydration (hyponatremia) is possible with extreme intake. Let thirst and urine color guide you alongside this estimate.