Water Intake Calculator
Calculate your daily hydration needs
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Liters per day
Your recommended daily water intake for optimal hydration.
Breakdown
- Glasses of water (250ml each) --
- Ounces per day --
- Cups per day --
Why is Hydration Important?
Water is essential for virtually every bodily function. It regulates body temperature, transports nutrients, lubricates joints, and helps flush out waste products. Even mild dehydration can affect your mood, energy levels, and cognitive function.
Signs of Dehydration:
- Thirst, dry mouth, and dry skin
- Dark yellow urine
- Fatigue and dizziness
- Headaches and difficulty concentrating
- Decreased urine output
Tips for Staying Hydrated:
- Start your day with a glass of water
- Carry a reusable water bottle
- Eat water-rich foods (cucumbers, watermelon, oranges)
- Set reminders to drink water throughout the day
- Drink more during exercise and hot weather
Note:
About 20% of daily water intake typically comes from food. This calculator provides total water needs - you don't need to drink all of it. Beverages like tea, coffee, and milk also count toward hydration, though water remains the best choice.