Hydration Tracker
Calculate your recommended daily water intake based on body weight, activity level, and climate. Use the quick-log buttons to track your intake throughout the day with a visual progress ring showing how close you are to your goal.
Hydration Tracker
Calculate your daily water intake goal and log your progress throughout the day.
Frequently Asked Questions
A common guideline is 30–35ml per kg of body weight per day as a baseline. Active individuals should add approximately 350ml (12 oz) per 30 minutes of moderate-to-vigorous exercise. Hot or humid conditions may increase needs further.
Yes — overhydration (hyponatremia) is possible though rare. It occurs when you drink so much water that blood sodium levels become dangerously diluted. Drink to thirst and use this calculator's recommendation as a guide, not a strict rule.
Yes — tea, coffee, milk, and other non-alcoholic beverages contribute to your daily fluid intake. However, plain water remains the best choice for hydration. Caffeinated drinks have a mild diuretic effect but still provide a net hydration benefit.