Water intake calculator
A simple daily water target based on your body weight and how much you exercise.
A common rule of thumb: half your body weight in ounces, plus about 12 oz for every 30 minutes of exercise. Food and other drinks count too. If your urine is pale yellow, you’re in good shape.
How it works
A popular rule of thumb is half your body weight in ounces, plus about 12 ounces for every 30 minutes of exercise. We add more if you live somewhere hot or sweat a lot.
Needs vary from person to person, and food (especially fruit and vegetables) supplies a good share of your water.
Does water help with weight loss?
Water has no calories, and swapping it for soda, juice or sweet coffee drinks is one of the easiest ways to cut calories. Drinking a glass before meals can also help some people feel full sooner.
Questions
How much water should I drink to lose weight?
There’s no special amount for weight loss. Aim for the target above and replace sugary drinks with water.
Does coffee count toward water intake?
Yes. Coffee and tea count toward your fluids. Just watch the sugar and cream.
How do I know if I’m drinking enough?
Pale yellow urine is a good sign. Dark urine, headaches and feeling tired can mean you need more.