Water Intake Calculator

This calculator provides evidence-based estimates using the established formula of 0.5 oz per pound of body weight, with adjustments for exercise, climate, and pregnancy. However, individual needs can vary by ±50% based on genetics, kidney function, medications, and other factors. Use urine color and thirst as your primary indicators.

Water intoxication (hyponatremia) can occur with excessive intake (>1L per hour). Warning signs include nausea, vomiting, headache, confusion, or swelling. Generally avoid consuming more than 0.8-1.0L per hour, and consider electrolyte replacement with very high water intake or excessive sweating.

Some conditions require fluid restrictions (kidney disease, heart failure), while others may increase needs (diabetes, fever). Medications like diuretics and ACE inhibitors also affect fluid balance. Always consult your healthcare provider about appropriate fluid intake if you have medical conditions or take medications.

Pregnancy typically requires an additional 24 oz daily, while breastfeeding needs about 32 oz extra. However, individual needs vary greatly. This calculator provides estimates, but always follow your healthcare provider's specific recommendations during pregnancy and breastfeeding.

Plain water is ideal, but other beverages contribute too. About 20% of daily fluid comes from food, especially fruits and vegetables. Caffeinated drinks count but may have mild diuretic effects. Avoid counting alcohol as it can increase fluid losses.

Pale yellow urine (like lemonade) and infrequent thirst are the best indicators. Dark yellow or amber urine suggests dehydration. Other signs of good hydration include moist lips, adequate energy levels, and normal urination frequency (every 3-4 hours).