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Water Intake Calculator

Your Daily Water Goal

121
oz per day = 3.6 liters per day
About 16 glasses (8 oz each)

Throughout the Day

Upon waking16 oz
Before each meal8 oz
During workout16-32 oz
Before bed8 oz

Hydration Tips

  • • Drink water when you first wake up
  • • Carry a reusable water bottle
  • • Drink before you feel thirsty
  • • Eat water-rich foods (fruits, vegetables)
  • • Monitor urine color (pale yellow is ideal)
  • • Drink extra during hot weather or exercise

Signs of Dehydration

  • • Dark yellow urine
  • • Dry mouth and lips
  • • Fatigue or dizziness
  • • Headache
  • • Infrequent urination