How much water should I drink per day?

The National Academies recommend about 3.7 liters (125 oz) for men and 2.7 liters (91 oz) for women from all sources including food. About 80% comes from beverages and 20% from food. Active people, hot climates, and larger body weight all increase needs.

Does coffee or tea count toward hydration?

Yes — despite mild diuretic effects, caffeinated drinks like coffee and tea still contribute to net fluid intake. Studies show that moderate coffee and tea consumption does not cause dehydration and counts toward daily fluid goals.

What are signs of dehydration?

Early signs include thirst, dark yellow urine, fatigue, and headache. Urine color is one of the best indicators — pale yellow means good hydration, dark yellow or amber means you need more fluids. Thirst is a late indicator; drink regularly before feeling thirsty.

Can you drink too much water?

Yes — overhydration (hyponatremia) can occur when consuming very large amounts of water quickly, diluting sodium levels. This is rare in everyday life but can affect endurance athletes who drink excessively during events.

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Water Intake Calculator

Calculate daily water intake based on weight, activity, and climate. Glass-by-glass breakdown. Free hydration calculator.

About this tool

Calculate your personalized daily water intake goal based on your weight, activity level, and climate. Results shown in liters, cups, and fluid ounces.

Weight: 70 kg

Activity Level

Climate