Hydration
Tracker
Log your water intake cup by cup, track your daily goal progress, and build a consistent hydration streak.
Today's Intake
Today's Progress
About this calculator
A widely used baseline for daily water intake is 35 ml per kilogram of body weight. This calculator adjusts that baseline upward based on exercise duration, since physical activity increases fluid loss through sweat. Hot climates, illness, and certain medications can also raise needs significantly.
Plain water is the most direct source of hydration, but herbal teas, milk, and water content in food all contribute to your daily total. Caffeinated drinks (coffee, tea) have a mild diuretic effect but still provide net hydration for habitual drinkers. Thirst is generally a reliable signal once you're already mildly dehydrated, so consistent intake throughout the day is preferable.