Adjust the inputs below. Results update as you type.
General rule: body weight (lb) / 2 = ounces per day. Add 12 oz for every 30 minutes of exercise. Hot or humid climate: add 16–24 oz. Pregnancy: add ~10 oz; breastfeeding: add ~13 oz. 80% of hydration can come from beverages; 20% from food (fruits and vegetables). Urine color is the best practical hydration indicator: pale yellow = well hydrated; dark yellow = drink more.
Recommended daily water intake
2.8 L
12 cups · 94 fl oz
Each bar = ~250ml glass