Daily Water
0 oz
Per Hour
0 oz
8 Glasses?
No
| Factor | Adjustment | Water Added |
|---|---|---|
| Base (weight) | 0.5 oz/lb | 0 oz |
| Activity Level | Light | 0 oz |
| Exercise (30 min) | 12 oz/30 min | 0 oz |
| Climate | Temperate | 0 oz |
| Caffeine (2 cups) | -4 oz/cup | 0 oz |
| Alcohol | +8 oz/drink | 0 oz |
| Total Daily | 0 oz |
Hourly Hydration Schedule (16 waking hours)
Hydration Calculator: How Much Water Do You Really Need?
The 8×8 rule is a myth. Our hydration calculator uses science-based formulas to give you personalized daily water intake based on weight, exercise, climate, caffeine, and alcohol.
How It Works
Base: 0.5 oz per lb body weight
Exercise: +12 oz per 30 min
Caffeine: -4 oz per cup
Alcohol: +8 oz per drink
Water Needs by Weight
| Weight | Base Water | With Exercise |
|---|---|---|
| 120 lbs | 60 oz | 84 oz |
| 150 lbs | 75 oz | 99 oz |
| 180 lbs | 90 oz | 114 oz |
| 200 lbs | 100 oz | 124 oz |
Example: 150 lb, 30 min workout, 2 coffees
Base: 75 oz
Exercise: +12 oz
Caffeine: -8 oz
Total: 79 oz (~10 cups)
Per hour: 5 oz
Dehydration Signs
- Dark urine
- Fatigue
- Dry mouth
- Headache
Pro Tips
- Drink before thirsty
- Add lemon or fruit for taste
- Use a marked bottle
- Pair with workout calculator
Common Myths
- 8 glasses for everyone — false
- Coffee dehydrates — mild diuretic only
- Clear urine = overhydrated
FAQs
Does tea count? Yes — same as water.
Pregnant? Add 10–12 oz.
Keto diet? Add 16–32 oz.
Conclusion
Stay energized and healthy. Use our free hydration calculator daily.
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