Free tool
Water intake calculator
Hydration supports energy, digestion, and appetite cues. This tool estimates a daily water target from your weight and activity. Estimates only, needs vary.
- Free
- No sign-up
- Instant
Daily water target
oz/day
About 14 cups, or 3.2 liters. Add more in heat or with intense exercise; your needs vary.
See if care is right for youAn estimate, not medical advice. A licensed provider reviews your full picture.
Good to know
Understanding your result
Why hydration helps
Water supports energy, digestion, and can help you read genuine hunger vs thirst, useful when managing weight.
How much
A common starting estimate is about half your body weight (lbs) in ounces, plus more for exercise and heat.
Listen to your body
Thirst, urine color, and energy are good guides. Certain conditions change your needs, ask a provider if unsure.
Small habits, real support
Hydration is one piece of metabolic health. A licensed provider can help with the bigger picture.
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