Find out how much water you should drink a day with our free water intake calculator. Enter your weight, age, and activity level to get personalized hydration recommendations in ounces, liters, or cups. Whether you're aiming for weight loss, better health, or improved energy, this guide supports your daily water intake goals.
Pair it with our calorie deficit calculator for a complete wellness plan.
Key Fact: Drinking enough water daily can boost metabolism by up to 30% for 30–40 minutes, aiding weight loss and energy.
This guide and calculator provide:
- Interactive water intake calculator for personalized daily water needs
- Charts for water intake by age and weight
- Recommendations for daily water in ounces, liters, and cups
- Tips to stay hydrated for health and weight loss
- Support for diets like our high-protein low-calorie diet
Daily Water Intake Calculator
Enter your weight, age, and activity level to find your daily water intake. Use this calculator to stay hydrated and support your health goals.
Warning: Consult a healthcare professional before significantly changing your hydration habits, especially for medical conditions.
How Much Water Should You Drink a Day?
Water is vital for health, supporting digestion, metabolism, and energy levels. The recommended daily water intake varies by weight, age, activity level, and diet. General guidelines suggest 30–40 mL/kg of body weight (0.5–1 oz/lb), with adjustments for active lifestyles or diets like our high-protein low-calorie diet.
Factors affecting water needs include:
- Body Weight: Heavier individuals need more water for metabolic processes.
- Age: Older adults may need slightly less water due to lower metabolic rates.
- Activity Level: Add 350–500 mL per 30 minutes of exercise. Track workouts with our weight loss tracker.
- Diet: High-protein or high-fiber diets (see our high-fiber low-calorie foods) increase water needs.
Use our water intake calculator above to find your personalized daily water needs in liters, ounces, or cups.
Tip: Combine hydration with our calorie deficit weight loss guide for a holistic approach to wellness.
Water Intake Chart by Age and Weight
Below is a sample water intake chart by age and weight for general hydration needs:
| Age Group | Weight | Sedentary (liters/oz/cups) | Active (liters/oz/cups) |
|---|---|---|---|
| 18–30 years | 60 kg (132 lbs) | 1.8–2.4 L / 61–81 oz / 7.5–10 cups | 2.4–3.0 L / 81–101 oz / 10–12.5 cups |
| 31–50 years | 80 kg (176 lbs) | 2.4–3.2 L / 81–108 oz / 10–13.5 cups | 3.2–4.0 L / 108–135 oz / 13.5–17 cups |
| 51+ years | 70 kg (154 lbs) | 2.1–2.8 L / 71–95 oz / 9–12 cups | 2.8–3.5 L / 95–118 oz / 12–15 cups |
Note: Values are approximate. Use our water intake calculator for personalized results tailored to your needs.
Tips to Stay Hydrated
Meeting your daily water intake is easier with these practical tips:
- Carry a Reusable Bottle: Use a marked bottle to track your water intake throughout the day.
- Set Reminders: Use apps or alarms to drink water every hour.
- Flavor Water Naturally: Add fruits like lemon or berries for taste without calories.
- Eat Water-Rich Foods: Include foods from our high-fiber low-calorie foods list, like cucumbers and watermelon.
- Track Progress: Monitor hydration alongside weight loss with our weight loss tracker.
Tip: Explore our weight loss meal plans to pair hydration with a balanced diet.
Frequently Asked Questions
- How many ounces of water should I drink a day? Aim for 0.5–1 oz per pound of body weight, depending on activity. Use our calculator above for a precise estimate.
- How many liters of water should I drink a day? General guidelines suggest 30–40 mL/kg. Check our water based on weight guide for details.
- How many glasses of water a day? A standard 8-oz glass means 8–12 glasses daily for most adults. Use our calculator for personalized needs.
- Can hydration help with weight loss? Yes, water boosts metabolism and reduces appetite. Learn more in our water for weight loss guide.
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