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Daily Water Intake Calculator
Calculate your optimal hydration needs based on your body and lifestyle
0%
of daily goal
--
L/day
-- ml
-- fl oz
-- cups
-- glasses
Suggested Hydration Schedule
Water-Rich Foods to Boost Hydration
🥒
Cucumber
96% water
🍉
Watermelon
92% water
🍊
Oranges
87% water
🍓
Strawberries
91% water
🥬
Lettuce
95% water
🍅
Tomatoes
94% water
🥦
Broccoli
89% water
🍑
Peaches
89% water
Hydration Tips
- Drink a glass of water first thing in the morning
- Keep a reusable bottle with you throughout the day
- Set reminders on your phone to drink regularly
- Drink water before, during, and after exercise
- Flavor water with lemon, cucumber, or mint
Signs of Dehydration
Dark urine
Headache
Fatigue
Poor focus
Dry mouth
Dizziness
Muscle cramps
Water needs vary by individual. Increase intake during illness, hot weather, or intense exercise. About 20% of daily fluid intake typically comes from food. Consult a healthcare provider if you have kidney issues, heart conditions, or are taking medications that affect fluid balance.
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Water Intake
Stay properly hydrated.