# WaterDailyGoal

> A fast, friendly water intake calculator. Get your personal daily water goal in seconds from your weight, activity, and climate — free and private.

> Last reviewed: 2026-06-17
> Formula source: https://waterdailygoal.com/methodology

WaterDailyGoal is a free, privacy-friendly water intake calculator for healthy
adults. It estimates a daily drinking goal from body weight (~33 ml/kg), activity,
climate, life stage, and GLP-1 medication. It is general wellness guidance, not
medical advice.

## Calculators
- [Water Intake Calculator](https://waterdailygoal.com/): Your personal daily water goal from weight, activity, and climate — in seconds.
- [Water Intake Calculator](https://waterdailygoal.com/water-intake-calculator): The full calculator with every option: units, activity, climate, life stage, and GLP-1.
- [By Body Weight](https://waterdailygoal.com/water-intake-calculator-by-weight): How much water to drink based on your weight, in pounds or kilograms.
- [Keto Water Calculator](https://waterdailygoal.com/keto-water-intake-calculator): Higher water needs on keto — the diuretic 'keto flush' explained, with a calculator.
- [Bodybuilding Water Calculator](https://waterdailygoal.com/bodybuilding-water-intake-calculator): Dial in hydration for lean mass, training volume, and peak-week prep.
- [Water for Weight Loss](https://waterdailygoal.com/water-intake-for-weight-loss-calculator): How much water to drink to support weight loss — appetite, metabolism, and the pre-meal habit.
- [GLP-1 Water Calculator](https://waterdailygoal.com/glp-1-water-intake-calculator): A water target for Ozempic, Wegovy, Mounjaro, and similar GLP-1 medications.
- [Athlete Hydration Calculator](https://waterdailygoal.com/hydration-calculator-for-athletes): Daily hydration for athletes, with sweat-rate and electrolyte guidance.
- [Sweat Rate Calculator](https://waterdailygoal.com/sweat-rate-calculator): Measure exercise sweat loss in litres per hour from pre/post body weight.
- [Marathon Hydration Calculator](https://waterdailygoal.com/marathon-hydration-calculator): Build a marathon fluid plan from sweat rate, heat, pace, and sodium needs.
- [Pregnancy Water Calculator](https://waterdailygoal.com/water-intake-calculator-pregnancy): A pregnancy water estimate with a conservative floor and clinician-first cautions.
- [Breastfeeding Water Calculator](https://waterdailygoal.com/water-intake-while-breastfeeding-calculator): A lactation water estimate with a breastfeeding floor and practical pacing tips.
- [Water for Older Adults](https://waterdailygoal.com/water-intake-for-elderly-calculator): Hydration guidance for older adults with thirst-signal and medication cautions.
- [Urine Color Hydration Check](https://waterdailygoal.com/tools/urine-color-hydration-check): Match your urine color to instantly know if you're hydrated, need more water, or should see a doctor.

## Guides
- [Water for Runners](https://waterdailygoal.com/how-much-water-should-runners-drink): Daily water, pre-run fluids, during-run drinking, electrolytes, and recovery.
- [How Much Is Too Much?](https://waterdailygoal.com/how-much-water-is-too-much): A safety guide to over-drinking, hourly pacing, and hyponatremia risk.
- [8 Glasses Myth](https://waterdailygoal.com/8-glasses-of-water-myth): Why eight glasses is a rough shortcut, not a personalised water target.
- [Water Per Pound](https://waterdailygoal.com/how-much-water-per-pound-of-body-weight): The 0.5–0.75 oz per pound rule, with a chart and adjustment notes.
- [Water Per kg](https://waterdailygoal.com/water-intake-per-kg-of-body-weight): The 30–40 ml per kg rule, with a metric chart and adjustment notes.
- [Calculate by Weight](https://waterdailygoal.com/how-to-calculate-water-intake-by-weight): A step-by-step body-weight formula for calculating daily water intake.
- [What Counts as Water?](https://waterdailygoal.com/what-drinks-count): Does coffee, tea, milk, soda, juice, or beer count toward your water? Clear verdicts with the science.
- [Best Time to Drink Water](https://waterdailygoal.com/blog/best-time-to-drink-water): Morning, before meals, and before exercise — the timing that makes hitting your water goal easy.
- [Water in Hot Weather](https://waterdailygoal.com/blog/how-much-water-to-drink-in-hot-weather): Heat raises your daily water need by 10–20%. Get your heat-adjusted goal in seconds.
- [Water While Exercising](https://waterdailygoal.com/blog/how-much-water-to-drink-while-exercising): Drink 150–250 ml every 15–20 minutes during exercise. Pre- and post-workout targets too.
- [How to Rehydrate Fast](https://waterdailygoal.com/blog/how-to-rehydrate-fast): Sip steadily, use cold water, add ORS for illness dehydration. Science-backed strategies.

## Reference pages
- [Water by Body Weight](https://waterdailygoal.com/water-intake-for): Daily water goal for every body weight from 100–300 lb and 40–130 kg — pounds and kilograms.
- [Daily Water Chart by Weight](https://waterdailygoal.com/daily-water-intake-chart-by-weight): A full reference table of daily water intake by body weight in pounds and kilograms.

## Conversions
- [How many glasses of water are in a litre](https://waterdailygoal.com/convert/liters-to-glasses)
- [How many cups of water are in a litre](https://waterdailygoal.com/convert/liters-to-cups)
- [How many ounces of water are in a litre](https://waterdailygoal.com/convert/liters-to-ounces)
- [How many litres is 64 oz of water](https://waterdailygoal.com/convert/64-oz-to-liters)
- [How many ounces of water are in a gallon](https://waterdailygoal.com/convert/ounces-in-a-gallon)
- [How many water bottles make a gallon](https://waterdailygoal.com/convert/water-bottles-in-a-gallon)

## Does X count as water?
- [Does coffee count as water](https://waterdailygoal.com/what-drinks-count/does-coffee-count-as-water): Coffee hydrates about as well as water for habitual drinkers.
- [Does milk count as water](https://waterdailygoal.com/what-drinks-count/does-milk-count-as-water): Milk is more hydrating than plain water, gram for gram.
- [Does tea count as water](https://waterdailygoal.com/what-drinks-count/does-tea-count-as-water): Tea is nearly all water and hydrates well.
- [Does soda count as water](https://waterdailygoal.com/what-drinks-count/does-soda-count-as-water): Counts as fluid, but the sugar makes it a poor hydrator.
- [Does juice count as water](https://waterdailygoal.com/what-drinks-count/does-juice-count-as-water): Counts, but watch the sugar in fruit juice.
- [Does sparkling water count as water](https://waterdailygoal.com/what-drinks-count/does-sparkling-water-count-as-water): Sparkling water hydrates just as well as still water.
- [Does beer count as water](https://waterdailygoal.com/what-drinks-count/does-beer-count-as-water): Regular beer roughly cancels out; alcohol-free beer counts.

## Water intake by body weight
Per-weight pages (sample of 40 total). Each gives a ready-made
daily goal in litres and ounces, plus a calculator to fine-tune.

Pounds:
- [Water Intake for 120 lb](https://waterdailygoal.com/water-intake-for/120-lb): ~2.1 L (71 oz)/day
- [Water Intake for 150 lb](https://waterdailygoal.com/water-intake-for/150-lb): ~2.5 L (86 oz)/day
- [Water Intake for 180 lb](https://waterdailygoal.com/water-intake-for/180-lb): ~3 L (101 oz)/day
- [Water Intake for 200 lb](https://waterdailygoal.com/water-intake-for/200-lb): ~3.3 L (111 oz)/day
- [Water Intake for 220 lb](https://waterdailygoal.com/water-intake-for/220-lb): ~3.6 L (121 oz)/day

Kilograms:
- [Water Intake for 50 kg](https://waterdailygoal.com/water-intake-for/50-kg): ~2 L (66 oz)/day
- [Water Intake for 60 kg](https://waterdailygoal.com/water-intake-for/60-kg): ~2.3 L (77 oz)/day
- [Water Intake for 70 kg](https://waterdailygoal.com/water-intake-for/70-kg): ~2.6 L (88 oz)/day
- [Water Intake for 80 kg](https://waterdailygoal.com/water-intake-for/80-kg): ~2.9 L (99 oz)/day
- [Water Intake for 90 kg](https://waterdailygoal.com/water-intake-for/90-kg): ~3.3 L (111 oz)/day
- [Water Intake for 100 kg](https://waterdailygoal.com/water-intake-for/100-kg): ~3.6 L (122 oz)/day

## Trust
- [Methodology](https://waterdailygoal.com/methodology): The exact formula, the science, and every source behind the numbers.
- [About](https://waterdailygoal.com/about): Who's behind WaterDailyGoal and why it exists.

## Key facts
- Adequate total water intake: ~3.7 L/day (men), ~2.7 L/day (women) — U.S. National Academies, food included.
- Rule of thumb: 0.5–0.75 oz per lb of body weight, or 30–40 ml per kg.
- Food provides ~20% of total fluid; coffee and tea count toward intake.
- Kidneys clear ~1 L of water per hour — don't exceed this.

## Sources
- U.S. National Academies (IOM/NAM), 2005: Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.
- European Food Safety Authority (EFSA), 2010: Adequate total water intake of 2.5 L/day for men and 2.0 L/day for women under temperate conditions.
- Mayo Clinic: General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.
- World Health Organization (WHO): Notes that daily water requirements are individual and rise with temperature, physical activity, and illness; general adult needs are commonly put on the order of 2–3 L of total water per day.
- UK NHS (Eatwell Guide): Suggests about 6–8 glasses (roughly 1.5–2 L) of fluid a day — water, lower-fat milk, tea and coffee all count toward the total.
- U.S. Geological Survey (USGS): The human body is about 60% water by weight.
- Killer, Blannin & Jeukendrup, PLOS ONE 2014: Moderate coffee intake (about 4 cups/day) hydrates similarly to water in habitual drinkers.
- Maughan et al., Beverage Hydration Index, AJCN 2016: Milk and oral rehydration solutions stay in the body longer than plain water, hydrating more effectively.
- American College of Sports Medicine, Exercise and Fluid Replacement: Athletes should start exercise euhydrated, limit body-mass losses during training, and replace fluid and sodium after heavy sweat losses.
- Sawka et al., ACSM Position Stand: Sweat rate varies widely by athlete, heat, intensity, clothing, and acclimation, so pre/post body-weight checks are the practical way to individualise fluid plans.
- American College of Obstetricians and Gynecologists (ACOG): Pregnancy and breastfeeding can change fluid needs; people should follow clinician guidance for individual medical situations.
- National Institute on Aging: Older adults may have a weaker thirst signal and should build regular hydration habits, especially in heat or illness.