Hydration toolkit
Calculators, checks, and reference tools
Quick answer
Use the main water intake calculator for your daily goal, then jump to specialty tools for sweat rate, urine color, weight tables, drink counting, and unit conversions.
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toolWater Intake CalculatorThe full calculator with every option: units, activity, climate, life stage, and GLP-1.Open tooltoolBy Body WeightHow much water to drink based on your weight, in pounds or kilograms.Open tooltoolUrine Color Hydration CheckMatch your urine color to instantly know if you're hydrated, need more water, or should see a doctor.Open tooltoolSweat Rate CalculatorMeasure exercise sweat loss in litres per hour from pre/post body weight.Open tooltoolAthlete Hydration CalculatorDaily hydration for athletes, with sweat-rate and electrolyte guidance.Open tooltoolWater for Weight LossHow much water to drink to support weight loss — appetite, metabolism, and the pre-meal habit.Open toolconvertWater ConversionsGlasses, cups, ounces, bottles, gallons, and litres — converted and tied to your goal.Open tool
Specialty calculators
toolGLP-1 Water CalculatorA water target for Ozempic, Wegovy, Mounjaro, and similar GLP-1 medications.Open tooltoolKeto Water CalculatorHigher water needs on keto — the diuretic 'keto flush' explained, with a calculator.Open tooltoolBodybuilding Water CalculatorDial in hydration for lean mass, training volume, and peak-week prep.Open tooltoolMarathon Hydration CalculatorBuild a marathon fluid plan from sweat rate, heat, pace, and sodium needs.Open tooltoolPregnancy Water CalculatorA pregnancy water estimate with a conservative floor and clinician-first cautions.Open tooltoolBreastfeeding Water CalculatorA lactation water estimate with a breastfeeding floor and practical pacing tips.Open tooltoolWater for Older AdultsHydration guidance for older adults with thirst-signal and medication cautions.Open tool
Reference and guides
referenceWater by Body WeightDaily water goal for every body weight from 100–300 lb and 40–130 kg — pounds and kilograms.Open toolreferenceDaily Water Chart by WeightA full reference table of daily water intake by body weight in pounds and kilograms.Open toolguideWhat Counts as Water?Does coffee, tea, milk, soda, juice, or beer count toward your water? Clear verdicts with the science.Open toolguideWater Per PoundThe 0.5–0.75 oz per pound rule, with a chart and adjustment notes.Open toolguideWater Per kgThe 30–40 ml per kg rule, with a metric chart and adjustment notes.Open toolguideCalculate by WeightA step-by-step body-weight formula for calculating daily water intake.Open tool
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